M O V E S E P T E M B E R W E E K 1

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

W O R K O U T Cardio Strength 30 minute power walkTip: Walk first up in the morning before breakfast for maximum benefit

Stretch

Cardio Strength 30 minute power walkTip: Walk first up in the morning before breakfast for maximum benefit

Stretch

Active Nation Day – 3 weeks to go! Invite your family and friends for a walk and tell them about Active Nation Day. Book everyone in to get active on Sunday September 30!

B O N U SW O R K O U T

Walk It OffGo for a 20 minute walk to start your day.

Cardio Fire Up (Complete x 3)(Outside Or On A Treadmill)1 Min Brisk Walk10 X Walking Lunges1 Min Light Jog10 X Squat Jumps1 Min Steady Run1 Min Light Jog1 Min Sprint

20 minutes of stretching before bed

Strong Core Circuit(Complete x 4)10 X Crunches10 X Russian Twists10 X Plank Hip Dips1 Min Plank Hold1 Min Flutter Kicks

NotesS N A P & S H A R E

@lornajaneactive @ljclarkson#lornajane #activelivingprogram

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N O U R I S H S E P T E M B E R W E E K 1

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

B R E A K F A S TSmoothie1 bananaSmall handful kale1 tsp turmeric1 tsp cinnamon1 tbs maple syrup/honey1 cup almond milk*Why not try some of our other combinations on movenourishbelieve.com?

Peanut Butter Banoffee Chia Oats

Savoury Breakfast Bowl 100 grams cooked buckwheatHandful spinach/kale½ carrot, grated3 cherry tomatoes1 tbs sauerkraut¼ avocado1 egg, boiled

Superseed Breakfast Bowl Get Glowing Smoothie Bowl Choose your own favourite breakfast

Turmeric and Honey Granola

L U N C HVeggie WrapWith avocado & sauerkraut (TIP: Use last night’s leftover vegetables)

Chicken Cauliflower & Mushroom Risotto

Viet Bowl Salmon Soba Plate with Misonaise

Winter Warmer Curry Farmers Salad½ zucchinI, roasted½ capsicum½ tomato - diced½ cup cooked quinoa1 small handful red cabbage, shredded½ avocadoPalm sized serve protein*or find our recipe on movenourishbelieve.com

The Green Plate

D I N N E RChicken Cauliflower & Mushroom Risotto

Viet Bowl Salmon Soba Plate with Misonaise

Winter Warmer Curry Easy DinnerPalm sized serve protein2 cups green salad½ cup quinoa, cooked1 tbs sauerkraut

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

Pan Roasted Halibut

S N A C K SM 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

Mexi Crunch Vegetables

2 x Bliss Balls

Sweet Filled Date

Rice Cake Toppers

Handful mixed nuts & a piece of fruit

1 sliced tomato¼ avocado On your favourite crackers

Rice Cake Toppers

2 x Bliss Balls

Banana Bites

Afternoon Avo Delight

5 Ingredient Choc Chip Cookie Recipe

1 sliced tomato¼ avocado On your favourite crackers

Vegan Quinoa Bread

2 x Bliss Balls

T I P SMake extra chicken risotto for tomorrow’s lunch.

Cook your buckwheat for tomorrow’s breakfast.

Cook extra salmon for tomorrow’s lunch.

Cook extra winter warming curry for tomorrow’s lunch.

Make a batch of cookies and freeze for week ahead.

Make a loaf of vegan quinoa bread for the week ahead.

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

S N A P & S H A R E

@lornajaneactive @ljclarkson#lornajane #activelivingprogram

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N O U R I S H S E P T E M B E R 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

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

B R E A K F A S TSmoothie1 bananaSmall handful kale1 tsp turmeric1 tsp cinnamon1 tbs maple syrup/honey1 cup almond milk*Why not try some of our other combinations on movenourishbelieve.com?

Peanut Butter Banoffee Chia Pudding

Savoury Breakfast Bowl 100 grams cooked buckwheatHandful spinach/kale½ carrot, grated3 cherry tomatoes1 tbs sauerkraut¼ avocado

Superseed Breakfast Bowl Get Glowing Smoothie Bowl Choose your own favourite breakfast

Turmeric Granola *Swap honey for maple syrup

L U N C HBuckwheat Pasta Salad*Swap cottage cheese with your favourite vegan protein

Vegan Pho Healthy Fried Rice 20 Minute Laksa with Tofu One Tray Crunchy Salad Farmers Salad½ zucchini, roasted½ capsicum½ tomato - diced½ cup cooked quinoa1 small handful red cabbage, shredded½ avocadoPalm sized serve protein*or find our recipe on movenourishbelieve.com

Veggie wrapWith avocado & sauerkraut (TIP: Use last night’s leftover vegetables)

D I N N E RVegan Pho Healthy Fried Rice

With pan-fried tempeh20 Minute Laksa with Tofu One Tray Vegetable Salad Black Bean Crust Pizza Your choice! Why not

try a new recipe from Movenourishbelieve.com

Coconut and Sweet Potato Soup*Swap chicken for tofu and fish sauce for tamari. Swap chicken stock for vegetable stock

S N A C K SM 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

1 sliced tomato¼ avocado On your favourite crackers

2 x Bliss Balls

Sweet Filled Date

Rice Cake Toppers

Handful mixed nuts & a piece of fruit

1 sliced tomato¼ avocado On your favourite crackers

Rice Cake Toppers

2 x Bliss Balls

Banana Bites

Afternoon Avo Delight

5 Ingredient Choc Chip Cookie Recipe

1 sliced tomato¼ avocado On your favourite crackers

Vegan Quinoa Bread

2 x Bliss Balls

T I P SMake extra dinner for tomorrow’s lunch.

Cook buckwheat for tomorrow’s savory breakfast bowl. Cook extra fried rice for tomorrow’s lunch.

Make extra laska for tomorrow’s lunch.

Make extra vegetables for tomorrow’s lunch.

Make a batch of cookies and freeze for snacks.

Swap honey for rice syrup or maple syrup in granola. Make vegan quinoa bread for week ahead. Make extra soup for lunch tomorrow.

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

S N A P & S H A R E

@lornajaneactive @ljclarkson#lornajane #activelivingprogram

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B E L I E V E S E P T E M B E R W E E K 1

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

S T A R TT H E D A Y

8 minute Meditation

8 minute Meditation

8 minute Meditation

8 minute Meditation

8 minute Meditation

8 minute Meditation

8 minute Meditation

W E E K L Y F O C U S

September is our month of Active Living in the lead up to Active Nation Day. The easiest way to start to be more active is to simply wear your Activewear!

W H Y When you wear your Activewear you will actually be more active!• Much like wearing your ‘power suit’ to your big meeting or lucky socks to your next sports match, wearing Activewear mentally prepares you to be more active. • It’s much easier and more comfortable to move around and take opportunities to be active and do additional incidental exercise, like taking the stairs instead of the lift or going for a walk at lunchtime. • When you’re in your Activewear you’re more mindful about your decisions regarding your wellness such as your food choices and exercise.• No excuse zone! You can head straight to the gym or for a walk/run. No getting distracted by chores by going home to get changed. • Because when you exercise you feel happy (thank you endorphins!), strong and you’re always progressing, you associate wearing Activewear with feeling happy, strong and capable – which you are!

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

Easy ways to incorporate Activewear into your daily routine:• Lay out your Activewear the night before. This will help you get excited about starting your day the active way!• Jump into your Activewear first thing. As soon as you get up, change into the outfit you laid out last night. • Go straight for a walk after your meditation, you’re ready to go, so why not!• Pack an Activewear outfit to keep with you. Change at lunchtime for a walk or bonus workout or so you can head straight to your afternoon workout.• On your day off or during split shifts, wear your Activewear to encourage you to carry out more incidental exercise through the day. • If you’re able, incorporate Activewear pieces into your daily outfits to give you extra comfort and motivation to get moving!

Notes S N A P & S H A R E

@lornajaneactive @ljclarkson#lornajane #activelivingprogram

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