SUMMER 2019 12 WEEK CHALLENGE!

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Hi and welcome to the Vegan Aesthetics Community! My name is Stefanie Moir AKA Naturally Stefanie online! I am so happy that you have come across my social media and decided to join the fit fam that is the Vegan Aesthetics Community!

PLEASE READ ALL OF THE BELOW INFORMATION CAREFULLY!

I created this community as I saw a huge gap for an online community of health conscious plant eater who wanted to get fit! I created these guides to help you to transition to a healthy fit vegan lifestyle similarly to the way I personally live!

I have always been active from a young age and fitness is a  huge part of my life and I want everyone to look and feel good in themselves everytime they look in the mirror or try on a new dress at their favourite store. I am a qualified level 3 personal trainer and level 2 gym instructor who has an honours degree in Psychology. These guides come with my own knowledge and experience but are mere guides to help you on your journey thus I can not be held liable for any mental or physical injuries attained through your use of these guides.

ARE YOU READY?! DOWNLOAD EVERYTHING BELOW, AIRDROP TO YOUR PHONE AND SAVE TO IBOOKS

WORKOUT PLAN

In this guide you will find 5 gym based workouts per week, and a note about cardio.  To view each workout video simply click on the video camera icon under the heading of each workout to be

redirected to it.

The plan is set out in 3 phases each with 5 workouts per week. You can modify to do 4 workouts per week by removing a second leg day or you can add a 6th workout day by participating in our weekly motivational Monday challenge. The plan is split into 3 phases broken down into 4 week blocks. The phases have been added to avoid plateau and to help you progress with your workouts over the next 12 weeks.

The plan is designed in such a way that YOU can choose how many days per week YOU wish to workout. You have the option to workout 4, 5 or 6 days per week to suit your schedule. Maybe you have a yoga class or a dance class you like to go to once or twice a week and this means you can work that class in with your new weight training programme.

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SUMMER 2019 GYM WORKOUT PLAN

HOME PLAN

There are 5 workouts in this plan that replicate the exercises fro the gym plan but using only bodyweight, dumbbells and resistance bands. There are 10 exercises per workout which are split into 2 circuits of 5 exercises. Perform each exercise in the first circuit for 30 seconds and do each of the 5 exercises back to back until you have completed the 2.5 minute circuit. Rest for 1 minute and repeat the first circuit 3 times. Repeat this with the second circuit. This will give you a total workout time of 15 minutes with 6 minutes of rest in between. Thus your workout will be complete in around 20 minutes.

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SUMMER 2019 HOME WORKOUT PLAN

MEAL GUIDE

Inside this meal guide you will find recipes for breakfast, lunch and dinner for Monday through Sunday! Yes that is right, a full meal plan for every day of the week to make sure you stay on track.

I chose not to include macros in this plan as I feel a lot of people were focusing on that too much. This guide has lots of healthy recipes your body will love, if you want to eat intuitively using these recipes that is amazing, if you do want to track macros please download our macro guide from the shop tab and you can start customising the recipes in this guide to fit exactly what you need. It is also worth adding that a lot of the macros for meals were coming out different across countries due to using different brands etc so were inaccurate for most members.

Healthy eating is so much fun when you know how, it looks good, it tastes good and you willl feel good! These recipes are healthy, tasty, colourful, fitness friendly and just all round amazing!

This is merely a guide not a set must follow meal plan so please take from it what you wish and mix it up if you please! If you want to work out how to calculate your own calories and macro nutrient needs please check out our additional ebook “Macro Guide and recipe Ebook” below for everything you need to know about macros and calories and an additional 16 recipes!

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SUMMER 2019 MEAL GUIDE (1)

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2019 Summer Shopping List

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