SIX-WEEK
C H A L L ENGE
FAST BURNER
WITH
R AC H A EL
N EWSHAM
THE ULTIMATE WAY
TO GET AMAZING
RESULTS WITHOUT
A HUGE TIME
COMMITMENT.
Rachael Newsham
Les Mills Program Director
WELCOME
Keen to fast track your fitness?
This six-week challenge will make it happen!
You can expect...
•
I’m Rach, and I’m all set to bring the hustle,
coaching you through the Fast Burner Challenge
I created alongside Dr. Jinger Gottschall.
A six week beginner to intermediate level
challenge
•
30 minutes a day and no equipment needed
•
5 - 6 workouts a week (you can drop a workout
a week if you wish)
With a science-backed mix of cardio, strength, and
mobility training, this is the quickest way to boost
•
Goal-setting and baseline fitness testing
your fitness. We use short, sharp workouts to build
•
Workout modifications for all fitness levels
•
Weekly emails, videos, tips and advice
•
Ongoing support and motivation from our
maximum fitness in minimum time. Combine these
energetic workouts with healthy eating and you’ll
grow lean muscle and reduce body fat in no time.
private Facebook group
•
LES MILLS FUEL nutrition guidance
This is the ultimate way to get amazing results
without a huge time commitment.
Let’s do it!
Rachael Newsham, Les Mills Program Director
Instagram: @rachael_newsham
3
LET’S GET STARTED
you’ve got this!
F I R S T U P,
T I C K T H E S E O F F. . .
1.
Congratulate yourself for taking this first step,
and read through this challenge pack
2. Watch the video: Goals and Fitness Testing with
Dan Cohen
3. Do the fitness tests and have a go at setting your
own goals
4. Join our LES MILLS On Demand Fitness
Challenges (official) Private Facebook Group,
it’s where you can access amazing motivation
and support
5. Try your first workout — you’ll find all of the
workouts listed in the right order in the
Fast Burner Challenge section
TAKE THE
FITNESS TESTS
These baseline fitness tests should be done
BASELINE TEST #2
at the beginning and end of the challenge.
WA I S T L I N E M E A S U R E M E N T
You can also do them midway through to monitor
Stand and place a tape measure around your waist,
progress. Record your results on the next page.
just above hip bones. Keep the tape snug, but not
compressing your skin. Record the measurement
BASELINE TEST #1
just after an exhale.
T H E H OV E R T E S T
Assume a hover position on your forearms
BASELINE TEST #3
with your hips lifted off the floor so that your body
M I L E ( 1 .6 K M ) WA L K I N G T E S T
creates a straight line from head to toe. Start timing
Find a 1 mile (1.6km) flat walking track or neighbor-
and stop the timer when your hips lower and you’re
hood route and record the time it takes for you to
no longer able to hold your back in a straight line.
walk the route. You can slow down and speed up
as you wish, but the goal is to complete the mile as
quickly as possible. When you reach the end, record
your time to the nearest second, and then keep
the perfect hover
walking for a few minutes to cool down.
5
MY FITNESS BASELINE
track your results
PRE-CHALLENGE
WEEK THREE
END- OF-CHALLENGE
H O V E R D U R AT I O N
H O V E R D U R AT I O N
H O V E R D U R AT I O N
WAISTLINE MEASUREMENT
WAISTLINE MEASUREMENT
WAISTLINE MEASUREMENT
WALKING TEST
WALKING TEST
WALKING TEST
COMMENTS / HOW ARE YOU FEELING?
COMMENTS / HOW ARE YOU FEELING?
COMMENTS / HOW ARE YOU FEELING?
MEASURES
WALKING TEST NORMS FOR WOMEN (MINUTES FOR 1.6 MILE)
WALKING TEST NORMS FOR MEN (MINUTES FOR 1.6 MILE)
AGE
20 - 29
30 - 39
40 - 49
50 - 59
60+
EXCELLENT
< 11.54
< 12.24
< 12.54
< 13.24
< 14.06
GOOD
11.54 - 13.00
12.24 - 13.30
12.54 - 14.00
13.24 - 14.24
14.06 - 15.12
AVERAGE
13.01 - 13.42
13.31 - 14.12
14.01 - 14.42
14.25 - 15.12
13.13 - 16.18
> 13.43
> 14.13
> 14.43
> 15.13
> 16.19
BELOW AVERAGE
AGE
HOVER TEST NORMS (MINUTES)
20 - 29
30 - 39
40 - 49
50 - 59
60+
< 13.12
< 13.42
< 14.12
< 14.42
< 15.06
GOOD
13.12 - 14.06
13.42 - 14.36
14.12 - 15.06
14.42 - 15.36
AVERAGE
14.07 - 15.06
14.37 - 15.36
15.07 - 16.06
15.37 - 17.00
> 15.07
> 15.37
> 16.07
> 17.01
> 17.31
EXCELLENT
BELOW AVERAGE
EXCELLENT
> 6 minutes
GOOD
4 - 6 minutes
15.06 - 16.18
ABOVE AVERAGE
2 - 4 minutes
16.19 - 17.30
AVERAGE
BELOW AVERAGE
1 - 2 minutes
0 - 60 seconds
6
GOAL SETTING
hmm... not really.
Setting yourself goals and tracking achievements
I S W E I G H T LO S S A G O O D G O A L?
is a good way to stay motivated and achieve results.
It’s more important to track how you feel than what
the scales say. When you feel good physically and
WE RECOMMEND FOCUSING ON
THREE GOALS
emotionally you keep at your healthy habits—and
1. Creating a HABIT
would like to weigh yourself, do it once a week, at
2. Improving BASELINE FITNESS
the same time of day. But be aware that there are
3. Improving NUTRITION
lots of variables and what the scale says isn’t the
that’s when long term body changes happen. If you
best indicator of success.
It’s important that your goals are SMART;
Specific, Measurable, Achievable, Realistic
and Timebound.
G E T TO I T !
Use the spaces on the next page to write your goals
down. It’s also a good idea to share your goals with
like-minded friends and family as this is shown to
boost your chances of success.
And remember to reflect regularly. Keep note of
changes and achievements and think about what
you want to work on in the week ahead. It’s a great
way to stay focused on your overall goal.
7
MY GOALS
GOAL ONE
Creating fitness habits comes down to being consistent.
When you stick with it exercise soon becomes as automatic
GOAL ONE: HABIT FORMATION
M Y G O A L I S TO :
as brushing your teeth. What positive fitness habits do you
want to achieve?
SMART goal examples:
•
I am going to prioritize exercise and make time for five
30-minute workouts a week over the next six weeks.
•
I am going to get up early for the next six weeks and do a
workout before work.
•
I am going to do at least half of the recommended
workouts for six weeks.
W E E K T H R E E C H E C K- I N
H O W A R E YO U F E E L I N G ?
END-OF-CHALLENGE
W H AT D I D YO U AC H I E V E ?
GOAL TWO
The next step is to set a RESULTS based goal. You can refer
to your baseline fitness test results for this.
SMART goal examples:
•
I want to shift my baseline hover test results from
average to above average in six weeks.
•
I want to cut one inch from my waistline measurement in
six weeks.
GOAL TWO: FITNESS RESULTS
M Y G O A L I S TO :
W E E K T H R E E C H E C K- I N
H O W A R E YO U F E E L I N G ?
GOAL THREE
If you’re investing in your fitness for six weeks you should also
think about making nutrition choices that will serve you well.
We suggest that you make completing the LES MILLS FUEL
reset program your number one nutrition goal. You can easily
END-OF-CHALLENGE
W H AT D I D YO U AC H I E V E ?
do this by following all the steps in the LES MILLS FUEL
section.
8
MAKING THE
CHALLENGE
WORK FOR YOU
The whole idea of doing a challenge is to stretch
WORKING OUT WITH NO EQUIPMENT
your comfort zone – that’s where the change
All of the workouts in the Fast Burner Challenge
happens! So try and give all the workouts a go. If you
can be done without any equipment. If you do have
follow the workout plan exactly as specified you’ll do
a weight and/or resistance band you can use during
the optimal mix of cardio, strength, and flexibility/
your CXWORX™ / LES MILLS CORE™** workouts.
mobility training – a mix of workouts that is backed
But you can also just use your bodyweight and you’ll
by science and designed to maximize results.
still get a phenomenal core workout. If you choose
If you need to modify follow the guidelines on the
following pages.
CHOOSING THE BEST WORK OUT TIME
Take control of your challenge by planning. Plan
ahead in a one-week block and schedule your
workouts in the same way you would an important
meeting. The best time to do the workouts is
whenever works best for you – as this will help you
be consistent. Research does show that afternoon
is the best time for strength or HIIT, so if that works
for you make it happen. But if it’s easiest for you to
do it as soon as you wake, that’s much better than
putting it off till later in the day and then not doing it
at all.
to swap SH’BAM™ for BODYSTEP™ you can do the
whole workout without a step, simply follow the foot
patterns.
M O D I F Y I N G W O R KO U T S
If you need to, take options to modify intensity and
impact, particularly during your cardio. Low impact
options will still give you a great workout. In fact,
when you’re loading and staying grounded you’re
often getting higher muscle activation than if you
are doing jumps – so embrace it! Instead of high
knee runs do marches, instead of jumps do a squat
and a heel rise.
**Les Mills Core is the new name for CXWORX
9
D O I N G B AC K-TO - B AC K W O R KO U T S
TA K I N G T I M E TO R E S T
S WA P P I N G W O R KO U T S
Worried the 30-minute workouts are not enough?
The positive adaptions born from exercise
You can swap out workouts for others that are the
30 minutes will give you a great workout. But if you
take place when your body is in recovery. So
same duration and same style of training – check
want to keep going, you can choose the full length
you must rest between workouts and have at least
out the table below. Be sure to keep the same types
workout, or add in another short workout. However,
one rest day per week. Insufficient recovery can
of workouts on the same days of the week so you
HIIT workouts are an exception! HIIT is designed to
reduce the effectiveness of your training.
have sufficient recovery time between different
promote a different response in the body. The aim
types of training.
is to push yourself into the red zone, going as hard
Of course, a rest day doesn’t mean you can’t leave
as you can so you don’t have any energy left in the
the sofa! If you’re an active relaxer, gentle walks and
tank. If you’re doing HIIT and adding on extra it can
yoga sessions are all great low key activities for your
be too much — and you risk overtraining. Your body
rest day. In fact, stretching and/or yoga sessions
B O D YAT TA C K
B ODYPUMP
needs rest to replenish and reset. Whatever you’re
are a great way to improve flexibility, help injury
B O D Y C O M B AT
B ODYB ALANCE/
B ODYSTEP
B O DY F LOW
RPM
CXWORX / LES MILLS
SH’BAM
CORE
THE TRIP
LES MILLS BARRE
doing, go for quality over quantity. You are often
prevention, and leave you feeling calm and serene.
much better off to push yourself to your max for 30
minutes than take it easy but train for longer.
Feel free to add extra BODYBALANCE™/
BODYFLOW® Flexibility sessions to your weekly
S K I P P I N G O R A D D I N G W O R KO U T S
If you’d like to add in a bonus workout or skip a
workout, go for it. Do whatever it takes to stay
motivated and feel good about your training.
schedule as much as you like. It’s especially good
CARDIO
FLEXIBILITY
STRENGTH
HIIT
to do the BODYBALANCE/BODYFLOW Flexibility
B ODYB ALANCE /
LES MILLS GRIT
versions in the evening – research shows this can
B O DY F LOW
LES MILLS SPRINT
improve your recovery rate as well as your positive
emotions and sleep quality.
L E S M I L L S S T R E TC H
A special note from Rach...
“Before you start swapping give each type of workout a try, especially
SH’BAM! I really believe our spirit needs a workout, and at the end of
each week we deserve a party to celebrate our training success, and
SH’BAM is perfect for this! Even if you think dancing isn’t your thing,
try it – you will be amazed! Then, if you’re really not feeling it, you can
swap it for BODYSTEP. BODYSTEP will push your heart rate and burn
fat in the same way SH’BAM does, and it’s also loads of fun!”
10
JOIN THE CHALLENGE
COMMUNITY
get 24/7
motivation
and support
U S I N G OT H E R P E O P L E TO M A X I M I Z E
YO U R R E S U LT S
Science shows that you’re more likely to
boost your fitness success when you’re part
of a fitness community. Join the official private
Booster Challenges Facebook group and you’ll
find all the info and updates you need to maximize
results. You’ll unlock motivation, inspiration, and
advice from fitness experts and home workout fans,
and receive endless support on tap. It is a safe,
positive, and encouraging space where you can
really accelerate your fitness journey.
—
There’s no doubt some days will be tough, but if you
keep at it you will be looking and feeling amazing
in six short weeks. Stay focused on your goals and
remember, every workout is a win!
J O I N U S O N FA C E B O O K
Search: LES MILLS on Demand Fitness Challenges (official)
11
WO R KO U T P L A N
FAST BURNER
Here are all the awesome workouts you’ll do during the Fast Burner
Challenge! If you follow the Fast Burner Challenge sequence on the LES
MILLS™ On Demand platform you’ll get served up every workout in the right
order. But it’s also a great idea to print this page and use it to tick off your
Remember, you don’t need any equipment. During CXWORX workouts you
can use nothing but bodyweight, or weight and/or a resistance band if you
have one. With BODYSTEP you can do the whole workout without a step,
simply follow the foot patterns.
progress – it will help you stay motivated and on track!
every workout is a win!
WITH RACHAEL NEWSHAM
Mark to complete
WEEK 1
DAY 01 — STRENGTH
WEEK 5
WEEK 4
WEEK 3
WEEK 2
DAY 08 — CARDIO
WEEK 6
DAY 02
RACHAEL NEWSHAM
TRAINER SERIES #01
DAY 09
BODYCOMBAT #76 30MIN
DAY 03 — CARDIO
DAY 04 — CARDIO
BODYCOMBAT #69 30MIN
BODYATTACK #100 30MIN
DAY 10 — STRENGTH
DAY 11
RACHAEL NEWSHAM
TRAINER SERIES #02
DAY 05
DAY 06 — CARDIO
DAY 07 — STRENGTH
SH’BAM #31 30MIN
OR
BODYSTEP #112 30MIN
CXWORX #30 30MIN
DAY 12 — CARDIO
DAY 13 — STRENGTH
DAY 14 — CARDIO
BODYATTACK #101 30MIN
CXWORX #31 30MIN
SH’BAM #31 30MIN
OR
BODYSTEP #112 30MIN
DAY 19
DAY 20 — STRENGTH
DAY 21 — CARDIO
CXWORX #32 30MIN
SH’BAM #32 30MIN
OR
BODYSTEP #113 30MIN
DAY 27
DAY 28 — STRENGTH
DAY 15 — FLEXIBILITY
DAY 16 — CARDIO
DAY 17 — STRENGTH
DAY 18 — CARDIO
BODYBALANCE/ BODYFLOW
FLEXIBILITY #83 30MIN
BODYCOMBAT #77 30MIN
RACHAEL NEWSHAM
TRAINER SERIES #03
BODYATTACK #102 30 MIN
DAY 22 — CARDIO
DAY 23 — STRENGTH
DAY 24 — FLEXIBILITY
DAY 25 — CARDIO
DAY 26 — CARDIO
BODYCOMBAT #78 30MIN
RACHAEL NEWSHAM
TRAINER SERIES #04
BODYBALANCE/BODYFLOW
FLEXIBILITY #84 30MIN
BODYATTACK #103 30MIN
SH’BAM #32 30MIN
OR
BODYSTEP #113 30MIN
DAY 29 — HIIT
DAY 30 — STRENGTH
DAY 31 — CARDIO
DAY 32 — STRENGTH
DAY 33 — CARDIO
LES MILLS GRIT #28 CARDIO
RACHAEL NEWSHAM
TRAINER SERIES #05
BODYCOMBAT #79 30MIN
CXWORX #34 30MIN
BODYATTACK #104 30MIN
DAY 36 — HIIT
DAY 37 — STRENGTH
DAY 38 — CARDIO
DAY 39 — STRENGTH
DAY 40 — CARDIO
DAY 41 — CARDIO
LES MILLS GRIT #29 CARDIO
RACHAEL NEWSHAM
TRAINER SERIES #06
BODYATTACK #90 30MIN
CXWORX #35 30MIN
BODYATTACK #105 30MIN
SH’BAM #37 30MIN
OR
BODYSTEP #114 30MIN
CXWORX #33 30MIN
DAY 34 — CARDIO
DAY 35
SH’BAM #37 30MIN
OR
BODYSTEP #114 30MIN
DAY 42
If you are injured we recommend consulting a
medical professional before starting this Challenge.
We don’t recommend starting this Challenge if you
are pregnant. While exercising during pregnancy
can be beneficial for you and your baby, pregnancy
is not the time to strive for new fitness goals or
increase exercise intensity.
DISCLAIMER:
You acknowledge and agree that your use of
this Challenge is governed by the LES MILLS On
Demand Terms of Use. Consult your physician or a
medical professional before starting this Challenge
and follow his or her advice. If you choose to
exercise using this Challenge, you do so at your own
risk and acknowledge that the exercises carry an
inherent risk of physical injury, particularly if you
have a history of health problems or any previous
injuries. Do not follow this Challenge if you have a
history of chest pain, knee, ankle, wrist, shoulder,
joint, or spinal (back and neck) problems or injuries.
Read and follow all safety guidance provided as part
of the Challenge or on the LES MILLS On Demand
platform.
13
LES MILLS FUEL
D I S C O V E R N U T R I T I O U S A N D J OY F U L
E AT I N G I N S I X W E E K S
1
LES MILLS FUEL RESET
How’s your relationship with food going?
suggestions into your life. You do it in a way that
Have you ever explored the type of eating that
works for you — all with the goal to discover how you
works best for your body?
can feel healthier, happier and more energized.
This LES MILLS FUEL Reset will help you
So results will vary. This reset is a very personal
experience the remarkable physical and emotional
experience. Everyone will get something different
benefits that come from fueling your body with food
out of the next six weeks — and that’s the beauty
that serves YOU best.
of it. The one thing we can be sure of … you’ll make
Our aim is not to tell you what you should and
shouldn’t eat. Instead, we’re here to help bring
friends with food and set patterns that feel great and
bring you joy.
awareness to what you’re eating. We’ll guide you
to a better understanding of different types of food,
so you can find out what foods make you feel good,
happy, satisfied and energized.
By adding intention to your nutrition you’ll start
to feel much more in control of your energy levels
and have a better understanding of your eating
Diana Archer Mills
Les Mills Creative Director
habits – which is key to your physical and emotional
wellbeing.
This is no quick fix diet! And you won’t be taught
any magic tricks that you can use to instantly reach
your goal. Instead, this is an experience where
from week to week you find ways to implement
Bas Hollander
Les Mills Education Director
2
WEEK ONE
TRACKING YOUR FO OD
There are three main macronutrients that our
CARBOHYDRATES
bodies need to function properly — carbohydrates,
proteins, and fats.
Do you have a good handle on whether you’re
getting the mix of macronutrients you need? How
is what you’re eating affecting your mental and
physical health? The best way to find out is to start
tracking your food intake. This is where your food
journal comes in.
PROTEIN
FAT
4 5 - 6 5 % O F Y O U R TOTA L C A L O R I E S *
1 0 - 3 5 % O F Y O U R TOTA L C A L O R I E S *
2 0 - 3 5 % O F Y O U R TOTA L C A L O R I E S *
Function
Energy
Function
Building blocks to grow, build + repair
Complex carbohydrates come from:
Animal-based protein sources:
•
Vegetables
•
Meat
Function
Energy
Carrier of fat-soluble vitamins
Structural component of cells
Other biological functions
•
Fruit
•
Poultry
•
Grains
•
Fish
•
Pasta
•
Eggs
•
Bread
•
Dairy
•
Legumes and pulses
Plant-based protein sources include:
Trans fat sources (advised to be limited
to less than 1% of your total intake)
•
Baked goods
•
Margarine
•
Fast/fried food
Saturated fats can be found in animal
products such as:
Simple carbohydrates come from:
•
Beans
•
Beef
•
Candy
•
Lentils
•
Lamb
•
Cookies
•
Nuts
•
Pork
•
Cream
•
Butter
•
Cheese
•
Soda
•
Seeds
•
Soy
Unsaturated fats are the healthiest fats
and can be found in:
*Dietary Guidelines for Americans 2015-2020
•
Avocados
•
Nuts and seeds
•
Oils
•
Fish like salmon, mackerel + tuna
TASK ONE
TASK TWO
YO U R F O O D J O U R N A L
I D E N T I F Y PAT T E R N S
SMALL CHANGE, BIG DIFFERENCE
Keep a journal of everything you eat and drink this
In the box below write down any patterns you notice
Review your food journal and think about where you
coming week. (We encourage you to keep it up for
over time. Both patterns that make you feel good, as
could make small changes. Often the small changes
the full six-week journey, as it will provide you with
well as patterns that don’t make you feel good.
can make a big difference. It could be as simple as
stopping snacking on your children’s leftovers — it’s
some really interesting insights throughout the
process.) You can use the table on the next page or
use a digital journal option.
Be sure to record how you felt mentally, emotionally,
and physically straight after a meal, as well as two
hours after. Record as much detail as you can. Ask
PAT T E R N S
amazing how many extra calories you can consume
by eating leftover sandwich crusts! In the box below
record one or a few small changes you plan to make
over the next few weeks. At the end of the challenge
you can record the difference you noticed.
yourself … How do you feel physically? Are you
bloated? How do you feel emotionally? Did you
SMALL CHANGES
notice any changes to your skin? Are you more tired
than usual?
This journal will provide you with a really good
insight into your daily habits, and get you thinking
about what small changes you can apply to better
serve your body.
4
YOUR FOOD JOURNAL
DAY
TIME
FOOD/DRINK
S AT I E T Y L E V E L S :
1
2
3
4
5
SATIETY
HOW I FELT IMMEDIATELY
STILL HUNGRY
S AT I S F I E D
FULL
STUFFED
SICK
HOW I FELT LATER
5
YOUR FOOD JOURNAL
DAY
TIME
FOOD/DRINK
S AT I E T Y L E V E L S :
1
2
3
4
5
SATIETY
HOW I FELT IMMEDIATELY
STILL HUNGRY
S AT I S F I E D
FULL
STUFFED
SICK
HOW I FELT LATER
6
YOUR FOOD JOURNAL
DAY
TIME
FOOD/DRINK
S AT I E T Y L E V E L S :
1
2
3
4
5
SATIETY
HOW I FELT IMMEDIATELY
STILL HUNGRY
S AT I S F I E D
FULL
STUFFED
SICK
HOW I FELT LATER
7
WEEK TWO
SNACK SWAPPING
There’s an overwhelming amount of nutrition
TASK ONE
TASK TWO
equally! Following the nutrition guidelines of a global
This week we want you to find the healthy nutrition
One of the most common habits people experience
authority such as the World Health Organization is a
guidelines for your country or region, read them
is unconscious snacking. Or in other words; not
great place to start. There are also healthy nutrition
through and think about what change you could
knowing what we are really putting into our bodies
guidelines for most countries, which can be helpful
make that aligns with the overarching themes
so we end up eating more than we need. Chances
as they are based on culture and what’s common to
around healthy eating.
are, you may be choosing snacks that don’t satisfy
advice out there, and it’s certainly not all created
eat in your region.
D I D YO U K N O W. . .
The most satisfying snacks are the ones that are
crunchy, and the ones that mix proteins, fats and
Record a change you could incorporate in your diet
that helps you on your journey.
MY CHANGE IS:
your needs or make you feel good when other
options will leave you feeling fulfilled and happy.
This week choose two snacks that you think you
could replace for healthier alternatives and record
them below.
carbohydrates. So consider an apple with some
dark chocolate, or a banana and yogurt. Keep it
CURRENT S NACK #1
simple and unprocessed.
H E A LT H I E R A LT E R N AT I V E # 1
CURRENT S NACK #2
H E A LT H I E R A LT E R N AT I V E # 2
8
WEEK THREE
MICRONUTRIENTS
Vitamins and minerals are what we call
TASK ONE
TASK TWO
our body doesn’t make sufficient quantities, so it’s
Think about all the different colored foods you can
At the end of each day reflect on how color-packed
important that we get a balance of micronutrients
eat. Write down as many nutritious foods you have
your eating was and record below.
from our food. Different vitamins and minerals come
access to in each color group and aim to eat them all
from different types of food groups. And a fun way
this week.
micronutrients. They are vital for our survival, but
super colorful (6 or more different colors)
to ensure you get the variety you need is to eat a
moderately colorful (3-5 different colors)
colorful array of foods. THINK: Eat the rainbow!
not colorful enough (2 or less different colors)
H O W C O L O R F U L?
RED
ORANGE
1.
1.
2.
2.
3.
3.
4.
4.
5.
5.
W E D N E S D AY
Y E L LOW
GREEN
T H U R S D AY
1.
1.
2.
2.
3.
3.
4.
4.
5.
5.
B LU E / P U R P L E
WHITE/BROWN
1.
1.
2.
2.
3.
3.
4.
4.
5.
5.
M O N D AY
T U E S D AY
F R I D AY
S AT U R D AY
S U N D AY
9
WEEK FOUR
ADDED SUGAR
A different name for carbohydrates is sugars.
Table sugar (sucrose) sits within the carbohydrate
TASK
macronutrient group and is added to food to make
Become a sugar detective and identify where added
it taste sweeter (added sugar).
sugar is sneaking into your diet. Then think about
Added sugar is found in things like cookies, candy,
and soda (and many other surprising places). It’s
considered ‘empty calories’ as it provides only
calories or energy to the body, not much more.
Other carbohydrates from fruits, veggies, grains,
etc. provide energy along with other nutrients (like
vitamins, minerals, and fiber), which makes them
much more valuable.
smalls changes you can make that will minimize
your added sugar intake and write them in the chart
below. Perhaps it’s switching your coffee with sugar
for coffee with oat milk? (It’s just as delicious!) Or
swapping your favorite mayonnaise or spread for a
low-sugar alternative?
MEALS / SNACKS IN MY
C U R R E N T D I E T T H AT
F E AT U R E A D D E D S U G A R
H E A LT H I E R A LT E R N AT I V E S
Added sugar is disguised in all sorts of places;
ketchup, sauces, canned foods, dried fruits,
packaged meals, alcohol. You can spot it when you
read nutritional labels and see words such as; sugar,
corn syrup, sucrose, and fructose.
Did you know… A glass of wine can contain more
than a teaspoon of added sugar. And there can be
one teaspoon of added sugar in every tablespoon of
ketchup.
10
WEEK FIVE
M I N D F U L E AT I N G
eating healthier, feeling more energetic… the best
H O W TO M A K E M I N D F U L E AT I N G
W O R K F O R YO U
diet is a diet that gives you all the nutrients your
•
Whatever your goal; losing weight, gaining weight,
Engage all of your senses. Look at your food,
smell it, enjoy the feel of eating and the taste.
body needs, AND one that works for you in the long
run.
•
Only focus on the meal in front of you.
While there is a multitude of diet plans out
•
Check-in with your emotions while you’re
there, following a strict diet is difficult, and often
eating. Try to notice your feelings and not judge
ineffective.
yourself. Is there guilt? Is the meal making you
Success comes when you don’t feel like you’re
restricting yourself too much, and your diet
realistically fits with your lifestyle. This is why a soft
approach where you implement small change is key.
feel better about something?
•
become a ritual rather than a chore?
•
Something that can really help is becoming more
present when you eat. This is called mindful eating.
Think about where your food has come from and
be thankful for having food to nourish your body.
In time, these small shifts in the right direction will
create a big difference.
Try to slow down, chew more. Can your meal
•
Notice when you are satisfied.
TASK
Put your mindful eating into practice and keep a
mindful eating journal during the week ahead. Start
meals with the intention to be more mindful. Then
after your meal, write down what you have eaten
and what you noticed while you ate — physically and
emotionally. You can use the mindful eating journal
on the following page.
11
YOUR MINDFUL
EATING JOURNAL
D AY
TIME
DESCRIPTION OF FOOD
HOW MINDFUL
WERE YOU?
Use a scale of 1 to 5,
where 1 = not at all
mindful and 5 = very
mindful
W H AT D I D Y O U N OT I C E W H I L E Y O U AT E ?
W H AT C A N Y O U F O C U S O N N E X T T I M E Y O U
P R A C T I C E M I N D F U L E AT I N G ?
What did you see? What did you smell? What flavors/
tastes did you experience? What was your emotional
state pre and post-meal? Did you feel fuller faster?
12
YOUR MINDFUL
EATING JOURNAL
D AY
TIME
DESCRIPTION OF FOOD
HOW MINDFUL
WERE YOU?
Use a scale of 1 to 5,
where 1 = not at all
mindful and 5 = very
mindful
W H AT D I D Y O U N OT I C E W H I L E Y O U AT E ?
W H AT C A N Y O U F O C U S O N N E X T T I M E Y O U
P R A C T I C E M I N D F U L E AT I N G ?
What did you see? What did you smell? What flavors/
tastes did you experience? What was your emotional
state pre and post-meal? Did you feel fuller faster?
13
YOUR MINDFUL
EATING JOURNAL
D AY
TIME
DESCRIPTION OF FOOD
HOW MINDFUL
WERE YOU?
Use a scale of 1 to 5,
where 1 = not at all
mindful and 5 = very
mindful
W H AT D I D Y O U N OT I C E W H I L E Y O U AT E ?
W H AT C A N Y O U F O C U S O N N E X T T I M E Y O U
P R A C T I C E M I N D F U L E AT I N G ?
What did you see? What did you smell? What flavors/
tastes did you experience? What was your emotional
state pre and post-meal? Did you feel fuller faster?
14
YOUR MINDFUL
EATING JOURNAL
D AY
TIME
DESCRIPTION OF FOOD
HOW MINDFUL
WERE YOU?
Use a scale of 1 to 5,
where 1 = not at all
mindful and 5 = very
mindful
W H AT D I D Y O U N OT I C E W H I L E Y O U AT E ?
W H AT C A N Y O U F O C U S O N N E X T T I M E Y O U
P R A C T I C E M I N D F U L E AT I N G ?
What did you see? What did you smell? What flavors/
tastes did you experience? What was your emotional
state pre and post-meal? Did you feel fuller faster?
15
WEEK SIX
B E I N G P R E PA R E D
Spontaneity is cool and brings joy into your eating.
But feeling unprepared can bring stress, lack of
TASK TWO
options, and result in eating things that don’t serve
Now’s your chance to design a battle plan and come
us well. This is why it’s awesome to do some food
up with some possible ways to deal with these
planning and think ahead about how you’re going
struggles. Part of your plan could be food prepping.
to fuel your body. You might be the type of person
Be as specific as you can here, and consider what
who wants to cook and store every meal for the rest
will you prep and when will you prep it, etc. Your
of the year, or you could simply want to have a few
battle plan might also consist of not buying anything
options on hand for when you need a quick, easy
that will not serve your body. Essentially, you need
and healthy meal. Either way, spending a little extra
to think about what actions will keep you on track
time on food preparation will help you feel in control.
and help you refocus if you have some struggles.
And don’t worry if you don’t get it right the first time.
TASK ONE
You can always change your plan or approach.
Things that catch you off guard and make it hard for
YO U R B AT T L E P L A N :
you to stick to your goals during the week. It might
be a business lunch? Or maybe it’s the tempting
snacks at the gas station? Or perhaps it’s the rushed
mornings getting the kids ready? Think about what
challenges you face and list them below:
YO U R C H A L L E N G E S :
16
REFLECTION
We hope you are really proud of yourself for taking
on this LES MILLS FUEL Reset. It’s hard to change
habits we have practiced for years on end, but with
patience and persistence, anything is possible.
You’ve undoubtedly learned some key things about
yourself and your relationship with food ­— so don’t
stop now! Keep moving and learning. Remember,
every day is going to be different, so if one day is
less than ideal, don’t beat yourself up, learn from it.
This is your page to reflect on what your relationship
with food has been like in the past, what it is now,
and how it can be moving forward.
Here you can document for yourself what your
unconscious habits around food were, what you
have learned through this process about how you
are inclined to use food, and most importantly what
works best for you nutritionally. Think about what
makes you feel amazing.
Use this page as a resource for the future if you are
ever feeling off track or lost. Remind yourself of what
this process has done for you, emotionally, mentally,
and physically. And use it to keep growing.
17