NEW 8 WEEK CHALLENGE

CLOSING DATE 1st NOVEMBER! DON'T MISS OUT!

Strong Women

Week 1

This week is all about you!

This week is about identifying who you are now, who you are wanting to become and what you need to do, to be able to make permanent changes.

During this week, we want you to focus hard on:

* completing your daily tasks

* identifying your stories

* establishing your new routine

* completing your weekly reflection

This week is all about picking your pain.

Will you choose the pain of today – the sacrifice, the hard work, the physical pain? Or will you choose the pain of later on – the disappointment, the starting and stopping, the regret?

Both paths hurt. Which path will you choose?

Menu

Our menus focus on:

1. Adequate protein intake

2. Micronutrient diversity

3. Dinner for breakfast

Make sure you have calculated your protein and are maximising the nutrient density of each your meals!

January 1
Saturday
Day 1
January 2
Sunday
Day 2
January 3
Monday
Day 3
January 4
Tuesday
Day 4
January 5
Wednesday
Day 5
January 6
Thursday
Day 6
January 7
Friday
Day 7
Breakfast
Bacon and Eggs (2)
Mediterranean Omelette – Vegetarian (2)
Chicken And Creamy Parmesan And Sun-Dried Tomato Sauce (4)
Curried Sausages (10)
Bacon and Eggs (2)
Chicken Cacciatore (10)
Rissoles (4)
Lunch
Mexican Beef Mince (8)
Chicken And Creamy Parmesan And Sun-Dried Tomato Sauce (4)
Curried Sausages (10)
Sesame Crusted Salmon (4)
Chicken Cacciatore (10)
Turkish One-Pan Eggs & Peppers (Menemen) (2)
CREAMY DILL SAUCE WITH TROUT (4)
Dinner
Greek Salad (4)
Curried Eggs in Lettuce Parcels (2)
Chicken and Broccoli Salad (2)
Chicken and Broccoli Salad (2)
Broccoli Soup (6)
Naked Burger (4)
Sunday Lamb Roast (6)
Nutrition Facts Per Serving
Calories (kcal)
Fat (g)
Carbohydrates (g)
Protein (g)
Recipes without nutrition data: Recipes without nutrition data: Recipes without nutrition data: Recipes without nutrition data: Recipes without nutrition data: Recipes without nutrition data: Recipes without nutrition data:
Click on a recipe for more details
Selected Recipe: Selected Recipes:
Ingredient Quantity

Coaching

YOU

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Goal Setting

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Athlete Mindset

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Exercise

In our paid coaching programs, you get access to our app which has all our training programs, and exercise videos on it. 

In the free week, we have the exercise programs as a download for you. If you are unsure of any exercise, please check my YouTube channel for the demonstration.

https://www.youtube.com/c/NaomiFerstera

4 x 4 Protocol

You can complete 1 interval  (1 x 4 ) instead of 4 intervals (4 x 4) and still get an excellent result. 

Modified 4 x 4

The modified 4 x 4 is a great alternative for beginners. 

Weekly Reflection

Make sure you take the time each week to reflect back on the week that was.

This is a great opportunity to assess how successful your week was, where you can improve and what you should congratulate yourself for!

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