39 0 8MB
Welcome to my brand new...
6 WEEK
CHALLENGE
EBOOK!
BODIESBYRACHEL.COM.AU
This B e ook shares
ALL THERE IS TO KNOW ABOUT MY NEW 6 WEEK CHALLENGE!
We’ve added some brand new features, including our very own BBR Food Journal. This is a real game-changer! We have also revamped Booty 1.0, and added a brand new Booty 2.0 Program. I’m so excited to share this Challenge with you! This eBook outlines exactly how this Challenge works in my BBR App, as well as information on Team Bikini, Team Booty and Team Shred + sample workouts and recipes for you to try!
Let’s get started! 6 WEEK CHALLENGE EBOOK
BODIES BY RACHEL
MY 6 WEEK CHALLENGE
has successfully transformed
the lives of thousands of ladies worldwide, and it’s never been as good as it is now! This is all about creating the happiest, healthiest, most-confident you! The Team and I are constantly striving to improve all aspects of our App, to provide you with the ultimate environment to transform and achieve your goals. I’m very excited to announce that we’ve added some incredible new features for this Challenge, that I know you’re going to absolutely love! If you’re looking to take control of your journey and embrace health and fitness in a way that is sustainable and enjoyable - this is the Challenge for you! This Challenge officially begins on Monday, November 11th. This eBook shares a lot of insightful tips
plus so much m"e!
for your journey, including sample workouts from Bikini, Booty and Shred,
6 WEEK CHALLENGE EBOOK
BODIES BY RACHEL
Introducing...
OUR BBR FOOD JOURNAL
T H I S I S A B R A N D N EW F E ATU R E T H AT I S B E I N G R E L E A S E D TO OUR BBR APP FOR THE VERY FIRST TIME IN THIS CHALLENGE. After being highly requested, we wanted to create a tool that could truly enhance your nutritional experience and make it easier than ever to understand macronutrients and how to reach your recommended daily targets. You will now be able to follow your daily nutritional intake, as well as log any of the foods you consume and see how they fit into your recommended intake. I’m so proud of how this feature works and cannot wait to see you using it!
TRACK YOUR DAILY CALORIE INTAKE
LOG YOUR OWN FOODS
VIEW INGREDIENT MACROS
VIEW YOUR REMAINING DAILY MACROS
TRACK YOUR FOODS OR BBR RECIPES
6 WEEK CHALLENGE EBOOK
TRACK HOW FOODS FIT YOUR DAILY MACROS
BODIES BY RACHEL
Plus,
NEW PROGRESS TRACKING FEATURES Accountability is such an important part of your journey, and we truly want to see you succeed! As such, we’ve built brand new daily training and nutrition trackers to review your performance and monitor your progress.
At the end of each day, these new features will show your training and nutrition
Are y# r$dy to cr$te some %w records?! compliance and overall performance.
6 WEEK CHALLENGE EBOOK
BODIES BY RACHEL
Nutrition
Nutrition is such an important aspect of this challenge, which is why we’ve introduced some brand new features!
As part of this Challenge, I will provide you with a Meal Guide based on your goals and preferences. This guide will share daily calories and macronutrients, broken into suggested daily meals for you. I cater for all dietary requirements (vegan, vegetarian, pescetarian, lactose free, dairy free, red-meat free, seafood free, paleo etc) too! My BBR App also includes an interactive Recipe Book, providing you with a multitude of meal options! I believe in creating healthy eating habits that are easy to integrate into a busy lifestyle.
Enjoy $ting a v(iety * +ods?
My BBR App has Food Swap features, allowing you to eat more of the foods you prefer. Simply swipe across to swap your foods and remain within your daily macros! I have also added some new accountability features your nutrition, allowing you to tick off your meals once you consume them!
6 WEEK CHALLENGE EBOOK
BODIES BY RACHEL
Training
Are you Team Bikini, Booty, or Shred? Select a Team based on your goals and access 6 weeks of my most effective workouts to help you achieve it!
I have also included an EXTRAS feature, sharing additional ‘finisher’ workouts, warm-ups, glute activations and more!
Your BBR App will provide you with access to both home and gym workouts, giving you the option to select the daily workout of your preference. The App also shares video demonstrations, exercises tips + cues, and some new training styles that I found to be very effective! Do you have limited access to gym equipment? My BBR App also includes an exercise swap feature, making it easier than ever to find alternatives and switch any exercises of your choosing.
Accountability
One of the biggest focuses of this Challenge is to provide you with the most effective environment to succeed!
The Team and I are here to support you through every step of your journey and truly want you to succeed!
Your BBR journey begins from the moment you secure your place in this TLM Challenge. The Team and I have included some brand new resources to help you prepare for Day 1, as well as some new App features to improve your Challenge experience. For the first time ever, you will be able to reflect on your daily performance and rate your training, nutrition, sleep, mindset and hydration in the BBR App. The Team and I are here to support you through every step of your journeyBand truly ODIES BY RACHEL
6 WEEK CHALLENGE EBOOK
want you to succeed!
Progress tracking
The BBR App allows you to track your progress and store your own progress pics!
Your Trackers enable you to track your measurements and visually follow as your body changes throughout your Challenge. Your Challenge also includes 2 check-ins, which allow me to review your progress and update your Program accordingly!
Mindset
This Challenge is about so much more than your body! This experience is created to build your confidence and overall health - so much of this is about your mindset.
Your BBR App will share daily mindset tips and activities to challenge you to become your best. I will also share multiple weekly emails with tasks and important updates as you progress through your Challenge!
6 WEEK CHALLENGE EBOOK
BODIES BY RACHEL
Daily
ACTIVITY GUIDE We’ve also added a daily activity guide to our BBR App, providing you with additional activity targets for you implement to your Challenge.
These are optional, but is a great resource for those of you who enjoy counting steps or are looking to add some additional exercise to your daily routine.
6 WEEK CHALLENGE EBOOK
BODIES BY RACHEL
Are you
TEAM BIKINI, TEAM BOOTY OR TEAM SHRED? The first step to beginning your Challenge is to select your Team! I’ve included an overview of
6 WEEK CHALLENGE EBOOK
BOOTY
SHRED
BIKINI
each Team, the training splits, sample workouts + much more to help you select your best fit.
BODIES BY RACHEL
Select your round
D E PE N D I N G O N YO U R F I T N E S S J O U R N EY TO DAT E , WE ’ VE C R E AT E D DIFFERENT ROUND OPTIONS FOR YOU TO CHOOSE FROM. These Rounds def ine which training Program you will receive, and it’s important to try to select the Round that is your best f it. All Rounds include access to both home and gym workouts, too!
R#nd 1:
If you’re new to Bodies By Rachel, or generally new to following a structured training and nutrition plan, I recommend beginning with Round 1. This is still a challenging Program! We’ve seen such incredible transformations from Round 1 in the past.
R#nd 2:
This is suited to intermediate/advanced trainers, who are confident in the gym. If you’ve completed Round 1 in the past, I’d recommend moving to Round 2 next! I have included a completely new Program to replace Booty 2.0 (you can find more info on this in the ‘Team Booty’ section!).
R#nd 3:
I would highly recommend completing Round 2 before moving to Round 3! These feature intense workouts for experienced trainers. If you’re ready for a serious challenge, this is the Round for you!
6 WEEK CHALLENGE EBOOK
BODIES BY RACHEL
Ready to create the ultimate
HOURGLASS SHAPE? TEAM BIKINI IS FOR YOU! This is my most popular Program and if you’re unsure of what Team is your best fit, Bikini is a great place to start. In this Program we focus on sculpting lean legs, growing your glutes, tightening your waist and your core, and shaping your upper body. I LOVE this style of training! I’ve included some examples of the training split + some sample workouts for you on the next pages.
Wh,’s requir.?
The BBR App includes access to both home and gym workouts. Depending on where you prefer to train, you will need access to: GYM:
• • • • •
6 WEEK CHALLENGE EBOOK
Well equipped gym Booty Bands Ankle Weights Barbell Pad Ankle Strap
HOME:
• • • • • •
Dumbbells Skipping Rope Booty Bands Ankle Weights Resistance Bands Exercise Ball
BODIES BY RACHEL
Team bikini
WORKOUT SPLIT
Want to know what a week of training looks like for each round of Team Bikini? Take a look at our examples of each training split below! R OUND 1 Monday
LOWE R B O DY WE I G H T E D
Tu e s d ay
H I I T CA R D I O & S C U L PT I N G
We d n e s d ay
U PPE R B O DY WE I G H T E D
Thursday
L I S S CA R D I O & S C U L PT I N G
Fr i d ay
H I I T CA R D I O & STA B I L I T Y & ST R E N G T H WO R K
S a t u rd a y
F U L L B O DY WE I G H T E D
Sunday
R E ST & R E COVE RY
R OUND 2 Monday
U PPE R B O DY WE I G H T E D
Tu e s d ay
L I S S CA R D I O & LOWE R B O DY S C U L PT I N G
We d n e s d ay
LOWE R B O DY WE I G H T E D
Thursday
STA B I L I T Y & ST R E N G T H WO R K
Fr i d ay
H I I T CA R D I O & U PPE R B O DY S C U L PT I N G
S a t u rd a y
LOWE R B O DY WE I G H T E D
Sunday
R E ST & R E COVE RY
R OUND 3 Monday
U PPE R B O DY H I I T C I R C U I T
Tu e s d ay
G LUT E S WE I G H T E D
We d n e s d ay
U PPE R B O DY WE I G H T E D
Thursday
L I S S CA R D I O & CO R E ST R E N G T H & STA B I L I T Y
Fr i d ay
LOWE R B O DY WE I G H T E D
S a t u rd a y
H I I T CA R D I O & F U L L B O DY S C U L PT I N G
Sunday
R E ST A N D R E COVE RY
6 WEEK CHALLENGE EBOOK
BODIES BY RACHEL
Want a taste of team bikini?
I’ve included a GYM + HOME workout below for you to try!
GYM WORKOUT LOWER BODY WEIGHTED V I M E O E X E R C I S E D E M O N S T R A T I O N S : h t t p s : // v i m e o . c o m /s h o w c a s e / 6 3 7 4 1 6 4
Move quickly between exercises in supersets (A1, A2 etc) and have no longer than 60 seconds’ rest between sets. SET
SETS
REPS/ T IME
EXER C IS E
TEM P O
A1
3
15, 12, 10
LEG PRESS ( I N C R E A S E WE I G H T E AC H R E P R A N G E )
2020
B1
4
15
L E G E XT E N S I O N S
2120
B2
4
15
B A R B E L L B OX S Q UAT TO JUMPS
-
C1
4
15
B A R B E L L S Q UAT P U L S E S
1111
C2
4
15
SINGLE LEG PRESS
2020
FINISHER:OPTIONAL
VI M E O EXE R C I S E D E M O N ST R AT I O N S:
20 seconds on, 10 seconds transition time to move between exercises. 60 seconds rest after each round. A1
2
20 SEC
J U M P I N G LU N G E S
A2
2
20 SEC
S Q UAT H O L D S
6 WEEK CHALLENGE EBOOK
BODIES BY RACHEL
HOME WORKOUT LOWER BODY WEIGHTED V I M E O E X E R C I S E D E M O N S T R A T I O N S : h t t p s : // v i m e o . c o m /s h o w c a s e / 6 3 7 4 1 6 9
Move quickly between exercises in supersets (A1, A2 etc) and have no longer than 60 seconds’ rest between sets. SET
SETS
REPS/ T IME
EXER C IS E
TEM P O
A1
3
15, 12, 10
D U M B B E L L S Q UAT S
2020
B1
4
15
D U M B B E L L LU N G E S
2020
B2
4
15
D U M B B E L L B OX S Q UAT TO JUMPS
-
C1
4
15
D U M B B E L L S Q UAT P U L S E S
1111
C2
4
15
A N K L E WE I G H T L AT E R A L K I C KS
-
FINISHER:OPTIONAL
VI M E O EXE R C I S E D E M O N ST R AT I O N S:
20 seconds on, 10 seconds transition time to move between exercises. 60 seconds rest after each round. A1
2
20 SEC
J U M P I N G LU N G E S
A2
2
20 SEC
S Q UAT H O L D S
6 WEEK CHALLENGE EBOOK
BODIES BY RACHEL
Team Booty is here like never before! I’VE COMPLETELY REVAMPED BOOTY 1.0, AS WELL AS INTRODUCED A BRAND NEW BOOTY 2.0 PROGRAM. I’m Team Booty for this Challenge, and will be completing Booty 2.0 with you. I’m so excited to share these with you!
My journey from 2018-2019
If you’re serious about your glute gains, look no further. These workouts are tough! Both rounds have been updated to reflect the style of training that I’ve used so far in 2019. This Program is suited to ladies who enjoy lifting. I’ve included some examples of the training split + some sample workouts for you on the next pages!
Wh,’s requir.?
The BBR App includes access to both home and gym workouts, and we have 2 rounds available for Team Booty. Depending on where you prefer to train, you will need access to: GYM:
• • • • • •
6 WEEK CHALLENGE EBOOK
Well equipped gym Booty Band Cotton Band Ankle Weights Barbell Pad Ankle Strap
HOME:
• • • • • •
Dumbbells Skipping Rope Resistance Bands Booty Bands Cotton Band Ankle Weights
BODIES BY RACHEL
Team booty
WORKOUT SPLIT
Want to know what a week of training looks like for each round of Team Booty? Take a look at our examples of each training split below! R OUND 1 Monday
L I S S CA R D I O & LOWE R B O DY S C U L PT I N G
Tu e s d ay
G LUT E S WE I G H T E D
We d n e s d ay
H I I T CA R D I O & U PPE R B O DY S C U L PT I N G
Thursday
Q UA D S & H A M ST R I N G S WE I G H T E D
Fr i d ay
U PPE R B O DY C I R C U I T & CO R E
S a t u rd a y
G LUT E S WE I G H T E D
Sunday
R E ST & R E COVE RY
R OUND 2 Monday
L I S S CA R D I O & U PPE R B O DY WE I G H T E D
Tu e s d ay
G LUT E S WE I G H T E D
We d n e s d ay
U PPE R B O DY WE I G H T E D & CO R E
Thursday
G LUT E S & H A M ST R I N G S WE I G H T E D
Fr i d ay
L I S S O R H I I T CA R D I O & CO R E
S a t u rd a y
G LUT E S WE I G H T E D
Sunday
R E ST & R E COVE RY
6 WEEK CHALLENGE EBOOK
BODIES BY RACHEL
Want a taste of team booty?
I’ve included a GYM + HOME workout below for you to try!
GYM WORKOUT ACTIVATION CIRCUIT V I M E O E X E R C I S E D E M O N S T R A T I O N S : h t t p s : // v i m e o . c o m / s h o w c a s e / 6 3 6 6 0 5 2
30 seconds on, 10 seconds transition time to move between exercises 60 seconds rest after each round.
SET
SETS
REPS/ T IME
EXERC IS E
A1
2
30 SEC
CO T T O N B A N D H I P T H R U S T S
A2
2
30 SEC E/L
CO T T O N B A N D K I C K B A C KS
GLUTES WEIGHTED V I M E O E X E R C I S E D E M O N S T R A T I O N S : h t t p s : // v i m e o . c o m /s h o w c a s e / 6 3 6 6 0 6 6
Move quickly between exercises in supersets (A1, A2 etc) and have no longer than 90 seconds’ rest between sets. SET
SETS
REPS/ T IME
EXER C IS E
TEM P O
A1
4
10
CO T T O N B A N D S M I T H M A C H I N E HIP THRUSTS
2120
A2
4
5
CO T T O N B A N D S M I T H M A C H I N E HIP THRUST PULSES
1111
A3
4
20
CO T T O N B A N D G LUT E B R I D G E F LYE S
1110
B1
3
12
K E T T L E B E L L E L EVAT E D S U M O S Q UAT S
2120
B2
3
10 E/W
CO T T O N B A N D L AT E R A L WA L KS
-
C1
3
8 E/L
D U M B B E L L S P L I T S Q UAT S ( LO N G S T R I D E )
2120
C2
3
15
F R O G K I C KS
2120
FINISHER:OPTIONAL A1
2
6 WEEK CHALLENGE EBOOK
30 SEC
VI M E O EXE R C I S E D E M O N ST R AT I O N S:
CO T T O N B A N D A B D U C T O R S
BODIES BY RACHEL
HOME WORKOUT ACT I VAT I O N C I R CU I T V I M E O E X E R C I S E D E M O N S T R A T I O N S : h t t p s : // v i m e o . c o m /s h o w c a s e / 6 3 6 6 0 5 2
30 seconds on, 10 seconds transition time to move between exercises 60 seconds rest after each round. SET
SETS
REPS/ T IME
EXERC IS E
A1
2
30 SEC
CO T T O N B A N D H I P T H R U S T S
A2
2
30 SEC E/L
CO T T O N B A N D K I C K B A C KS
GLUTES WEIGHTED V I M E O E X E R C I S E D E M O N S T R A T I O N S : h t t p s : // v i m e o . c o m /s h o w c a s e / 6 3 6 6 0 7 3
Move quickly between exercises in supersets (A1, A2 etc) and have no longer than 90 seconds’ rest between sets. SET
SETS
REPS/ T IME
EXER C IS E
TEM P O
A1
4
10
CO T T O N B A N D D U M B B E L L H I P THRUSTS
2120
A2
4
5
CO T T O N B A N D D U M B B E L L H I P THRUST PULSES
1111
A3
4
20
CO T T O N B A N D G LUT E B R I D G E F LYE S
1110
B1
3
12
D U M B B E L L S U M O S Q UAT S
2120
B2
3
10 E/W
CO T T O N B A N D L AT E R A L WA L KS
-
C1
3
8 E/L
D U M B B E L L S P L I T S Q UAT S ( LO N G S T R I D E )
2120
C2
3
15
F R O G K I C KS
2120
FINISHER:OPTIONAL A1
2
6 WEEK CHALLENGE EBOOK
30 SEC
VI M E O EXE R C I S E D E M O N ST R AT I O N S:
CO T T O N B A N D A B D U C T O R S
BODIES BY RACHEL
Ready to achieve a full-body transformation? TEAM SHRED IS THE TEAM FOR YOU!
This Program is perfect for those who enjoy short, sharp, circuit-style training.Team Shred is loved by thousands of ladies worldwide, especially those interested in weight-loss. We have 3 rounds available, and I’ve included an example of the Shred training split, as well as some samples workouts for you on the following pages.
Wh,’s requir.?
The BBR App includes access to both and gym workouts for Team Shred, however, it doesn’t require any complex gym machines! To successfully complete this Program, we recommend having access to:
• • • •
6 WEEK CHALLENGE EBOOK
Barbell Dumbbells Skipping Rope Resistance Bands
• • • •
Booty Bands Cotton Bands Ankle Weights Exercise Ball
BODIES BY RACHEL
Team shred
WORKOUT SPLIT
Want to know what a week of training looks like for each round of Team Shred? Take a look at our examples of each training split below! R OUND 1 Monday
U PPE R B O DY WE I G H T E D
Tu e s d ay
F U L L B O DY C I R C U I T
We d n e s d ay
G LUT E S WE I G H T E D
Thursday
H I I T CA R D I O & CO R E
Fr i d ay
F U L L B O DY C I R C U I T
S a t u rd a y
LOWE R B O DY WE I G H T E D
Sunday
R E ST & R E COVE RY
R OUND 2 Monday
H I I T CA R D I O & CO R E
Tu e s d ay
LOWE R B O DY C I R C U I T
We d n e s d ay
U PPE R B O DY WE I G H T E D
Thursday
H I I T CA R D I O & CO R E
Fr i d ay
LOWE R B O DY C I R C U I T
S a t u rd a y
U PPE R B O DY WE I G H T E D
Sunday
R E ST & R E COVE RY
R OUND 3 Monday
U PPE R B O DY H I I T C I R C U I T
Tu e s d ay
G LUT E S WE I G H T E D
We d n e s d ay
U PPE R B O DY WE I G H T E D
Thursday
L I S S CA R D I O & CO R E ST R E N G T H & STA B I L I T Y
Fr i d ay
LOWE R B O DY WE I G H T E D
S a t u rd a y
H I I T CA R D I O & F U L L B O DY S C U L PT I N G
Sunday
R E ST A N D R E COVE RY
6 WEEK CHALLENGE EBOOK
BODIES BY RACHEL
Want a taste of team shred?
I’ve included a GYM + HOME workout below for you to try!
GYM WORKOUT FULL BODY CIRCUIT V I M E O E X E R C I S E D E M O N S T R A T I O N S : h t t p s : // v i m e o . c o m /s h o w c a s e / 6 3 6 6 1 7 0
You have 1 minute to complete your 15 reps. Any additional time you have, you rest. As soon as the next minute starts you start your next exercise. 90 seconds rest between sets. If you are completing the exercise too quickly you need to choose a heavier weight. SET
SETS
REPS/ T IME
EXERC IS E
A1
4
15 REPS IN 60 SEC
B A R B E L L S H O U L D E R P R E S S ( S TA N D I N G )
A2
4
15 REPS IN 60 SEC
BARBELL SUMO DEADLIFTS
A3
4
15 REPS IN 60 SEC
B A R B E L L B E N T OVE R R OWS
A4
4
15 REPS IN 60 SEC
B A R B E L L B OX S Q UAT T O J U M P S
A5
4
15 REPS IN 60 SEC
BARBELL BENCH PRESS
A6
4
15 REPS IN 60 SEC
BARBELL ROMANIAN DEADLIFTS
FINISHER:OPTIONAL
VI M E O EXE R C I S E D E M O N ST R AT I O N S:
30 seconds on each set. 30 seconds rest between sets.
A1
3
6 WEEK CHALLENGE EBOOK
30 SEC
VA CC U M S
BODIES BY RACHEL
HOME WORKOUT FULL BODY CIRCUIT V I M E O E X E R C I S E D E M O N S T R A T I O N S : h t t p s : // v i m e o . c o m /s h o w c a s e / 6 3 6 6 2 0 7
You have 1 minute to complete your 15 reps. Any additional time you have, you rest. As soon as the next minute starts you start your next exercise. 90 seconds rest between sets. If you are completing the exercise too quickly you need to choose a heavier weight.
SET
SETS
REPS/ T IME
EXERC IS E
A1
4
15 REPS IN 60 SEC
D U M B B E L L S H O U L D E R P R E S S ( S TA N D I N G )
A2
4
15 REPS IN 60 SEC
D U M B B E L L S U M O S Q UAT S
A3
4
15 REPS IN 60 SEC
D U M B B E L L B E N T OVE R R OWS
A4
4
15 REPS IN 60 SEC
D U M B B E L L S Q UAT H E E L J U M P CO M B O
A5
4
15 REPS IN 60 SEC
DUMBBELL BENCH PRESS
A6
4
15 REPS IN 60 SEC
DUMBBELL ROMANIAN DEADLIFTS
FINISHER:OPTIONAL
VI M E O EXE R C I S E D E M O N ST R AT I O N S:
30 seconds on each set. 30 seconds rest between sets.
A1
3
6 WEEK CHALLENGE EBOOK
30 SEC
VA CC U M S
BODIES BY RACHEL
All 0#t n1ritiо!
Your Macro/Meal guide takes out all the guesswork from the nutrition side of things - just follow it, and you’re bound to get fantastic results! If you’re fairly new to planning your nutrition or just want to keep things simple, choose the full Meal Guide option, which will lay out all the main ingredients for you to create delicious meals from. This is the most popular option giving you access to all of the features in the BBR App. More experienced girls can take advantage of the Macro Only guide, which provides energy and macronutrient targets, as well as nutrient timing advice. All plans come with lots of information and exciting features, including Freestyle Macros and Recipes to inspire you.
Speaking of the Recipes, here’s a glimpse of what you can expect to eat during the challenge:
6 WEEK CHALLENGE EBOOK
BODIES BY RACHEL
Br$kfa4 Recip5
BREAKFAST RECIPE
LEMON & BLUEBERRY P R O T E I N PA N CA K E S Directiоs:
1. In a blender, combine protein, lemon juice, honey, vanilla extract, oats, egg and plant based milk. Blend until smooth. After blending, stir in blueberries and lemon zest.
2. Lightly spray a pan on medium heat with coconut oil. When hot, pour enough pancake batter onto pan to create the desired size pancakes you’d like.
3.
Iŋr.ie7s:
30g Vanilla Protein Powder 25g Blueberries Zest and Juice from 1/2 Lemon 8g Honey 1 tsp Vanilla Extract 60g Rolled Oats 1 Egg(s) 1 tbsp Unsweetened Plant Based Milk Sugar Free Maple Syrup (optional)
When the pancake starts slightly
bubbling at the surface, flip it to the other side and cook for another 1-2 minutes on medium heat.
4. Serve hot with sugar-free maple syrup!
6 WEEK CHALLENGE EBOOK
BODIES BY RACHEL
Br$kfa4 Recip5
BREAKFAST RECIPE
EGG WHITE BREAKFAST SANDWICHES Directiоs:
1. Spray a pan and round egg mould with cooking oil spray. Pour egg whites into the silicone egg ring, on a pan over medium heat. Sprinkle with salt & pepper.
2. In the same pan, add turkey slices and cook them until they develop a slightly
Iŋr.ie7s:
1 wholemeal English Muffin 100g Egg Whites 30g Turkey Breast Slices 15g Vegan Mozzarella Shreds Salt & Pepper Sugar Free Barbeque Sauce (optional)
brown crust.
3. While the egg and turkey are cooking, toast the english muffin to your liking.
4. After a minute, gently remove the egg ring from the egg and flip it. Flip the turkey slice as well. Cook for another minute and then remove from the pan.
5. Add the egg whites to the toasted english muffin, with cheese on top, as
*Note: The egg whites can also be cooked in a small circular bowl or tupperware in the microwave for approximately 1-2 minutes. Cook in 40 second increments so they don’t explode in the microwave.
well as the turkey slices. Add sugar free barbeque sauce for added flavour. Enjoy!
6 WEEK CHALLENGE EBOOK
BODIES BY RACHEL
LUNCH RECIPE
SPICED CHICKEN BURGERS Directiоs:
1. In a bowl, mix together all ingredients until thoroughly combined.
2. Form mixture into patties of your desired size.
3. Heat a pan over medium-high heat or a grill/barbeque. Lightly spray pan with cooking oil. Once hot, place in patties and cook for about 5-8 minutes on each side.
Iŋr.ie7s:
90g Extra Lean Chicken Mince (Raw Weight) 40g Quinoa (Cooked Weight) 1/4 tsp Ground Turmeric 1/4 tsp Ground Cumin 1/4 tsp Paprika 1/4 tsp Onion Powder 1/4 tsp Garlic Powder Salt & Pepper Sugar Free Barbeque/Tomato Sauce (optional)
4. Serve hot with a side of sugar free tomato or barbeque sauce. Enjoy!
6 WEEK CHALLENGE EBOOK
BODIES BY RACHEL
LUNCH RECIPE
PINK PEPPERCORN BAKED SALMON Directiоs:
1. Preheat oven to 200°C and line a baking sheet with baking/parchment paper.
2. Lay your salmon fillet on top of some aluminum foil. Top salmon with salt, pepper, lemon juice and zest, rosemary
Iŋr.ie7s:
130g Salmon (Raw Weight) 1 tsp Pink Peppercorns Juice and Zest from 1/2 a Lemon 2 sprigs fresh Rosemary Salt & Pepper
sprigs and pink peppercorns.
3. Loosely wrap and close the aluminium foil around the salmon so that you create a mini-oven for each piece of salmon. Bake in the oven for approximately 20 minutes, or until the salmon is flaky. Enjoy!
6 WEEK CHALLENGE EBOOK
BODIES BY RACHEL
DINNER RECIPE
CHICKEN & VEGGIE PA S TA Directiоs:
1. Lightly spray a pan on medium-high heat with cooking oil. Once hot, add in shallots and garlic and sauté until softened. Add in chicken mince, and break it up into small pieces using a spatula.
2. Once chicken mince is nearly cooked through, add in spinach leaves and sauté until they have welted. Take off the heat and set aside in a bowl.
3. In the same pan over medium-high heat, add olive oil. Once hot, add in the rest of the ingredients. Bring this to a gentle boil, add back in the chicken mince, and reduce to a low simmer. Simmer for an additional 5-15 minutes.
Iŋr.ie7s:
130g Pasta (Cooked Weight) 110g Extra Lean Chicken Mince (Raw Weight) 1/2 Shallot, diced 1 clove Garlic, minced 20g Spinach, roughly chopped 5g Olive Oil 40g Red and Orange Capsicum (mixed together), thinly sliced 30g Mushrooms, halved or quartered if large 1/2 small Zucchini, cut into thick circles 1/2 fresh Tomato, diced 1/4 cup Reduced-Sodium Chicken Stock 1 tsp Cajun Seasoning 1 tsp Tomato Paste Salt & Pepper
4. Season with salt and pepper. Enjoy over pasta or rice!
6 WEEK CHALLENGE EBOOK
BODIES BY RACHEL
DINNER RECIPE
S AVO U RY S WE E T P OTATO Directiоs:
1. Preheat oven to 220°C. Line a baking sheet with paper or foil.
Iŋr.ie7s:
200g Sweet Potato (Raw Weight) ¼ small Onion, diced
2. Poke holes into your sweet potato using
80g Lean Turkey Mince (Cooked Weight)
a fork in a few different spots. Bake your
¼ tsp Chili Powder
Sweet Potato until the skin is crispy and
¼ tsp Ground Cumin
the middle is soft. Once cooked, make a
¼ tsp Paprika
cut through the middle of the potato.
Salt & Pepper
3. In a pan over medium-high heat, add in diced onions and sauté until softened. Add in turkey mince and all spices. Break mince into small pieces with your spatula and mix to evenly coat with spices. Season
10g Vegan Mozzarella Shreds 10g Red Capsicum 20g Avocado Lemon Juice (optional) Red Pepper Flakes (optional)
with salt and pepper. .
4. Top the cut sweet potato with your cooked mince. If you wish to add some vegan cheese, place some on top of the mince and put the potato back in the oven until the cheese is melted.
5. Dice capsicum and avocado and sprinkle on top of the mince.
6. Drizzle with lemon juice and season with salt, pepper, and red pepper flakes.
6 WEEK CHALLENGE EBOOK
BODIES BY RACHEL
Bikini
TRANSFORMATIONS
V859 Loka
“BBR taught me that carbs are not an enemy (i literally was allowed to eat more carbs then protein and fats and i never ever thought that would be okay and still achieve such amazing results). I am so glad i gave myself a second chance at this Challenge after failing myself with the first one. I am so thankful i did! I managed to overcome my negative thoughts and achieve what i thought i couldn’t. Thank you BBR fam for helping me change my lifestyle!”
Cy7hia S;inas
“I am so grateful for the BBR team and what they have put together. They are all incredibly inspiring and have created such a positive and uplifting community that I’m proud to be a part of. I am no longer intimidated by the gym; I no longer feel like I’m on a “diet”, but instead have improved my lifestyle to being healthy and being a role model for my family.”
6 WEEK CHALLENGE EBOOK
BODIES BY RACHEL
Booty
TRANSFORMATIONS
Brit%y M(tyn
“My first ever challenge with BBR! This Program literally has given me life again! I feel so much better within myself, my energy levels are so much higher and I’ve finally got my passion back for the gym and working out!! Yusssssss! 😍 so so grateful! I find the app so helpful and easy to use, the mindset tips are great and I love the meal plans! I was amazed learning so much about nutrition and how to fuel my body CORRECTLY along with my workouts.”
Kry4; M(l