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Pantry Essentials

GETTING STARTED

You will find I have made up a pantry essentials list which is items you should keep in your pantry. This will help make things easier for you week to week. Make sure you check your pantry each week so you are stocked up on these items.

TIP : I have a shopping list with a pen attached to my fridge (or you could attach in your pantry) when I run out of something I immediately put it on the list so it isn’t forgotten! (I got this from Kmart)

The Snacks list contains ideas and regular go-to snacks. We have provided you with a list so you can pick and choose each week what you want to eat! Make sure you add the snacks you wish to eat to your shopping list each week. If you have other favourite snacks please share them with us on our Private Facebook Group

Each week you will receive a Meal Plan and Shopping List for the week. It’s a good idea to go shopping on the weekend prior to the week and use Sunday to get prepared for the week ahead.

SETTING GOALS

It’s really important to have some goals in mind. Having goals allows you to create a clear vision of where you want to go and what you want to achieve.  By stopping to examine what you want to achieve, you create a vision for how you are going to get their one step at a time. 

It is important to write your goals down and revisit them over the coming weeks, that way you will constantly be reminded of what you want to achieve. 

Take the time to write down you goals for this challenge.

EXERCISE

We recommend 4-5 days of workouts whilst doing this challenge. Please be aware if you are just starting your fitness journey, then ease into it with 3 days a week of exercise. Make the other days “active rest” days by walking. It’s more about getting your body moving at this stage.

If you are regular to exercise and workout outs then keep up the good work. But always remember to listen to your body. When you are tired, have an active rest. By active I mean go for a slow walk!

FOOD GUIDELINES

For the next few weeks we are going back to basics! That means eating food in its most natural form & eliminating processed and packaged foods.  

You want to know what you are putting in your mouth, so keeping it simple is the key.  My rule of thumb when buying food, if I don’t know what an ingredient is, then I probably don’t want to eat it, hence don’t buy it! Go find something that is a better choice. 

ENERGY BALANCE

One of our goals in this challenge is making sure you get enough nutrition/fuel to meet your body’s needs. We aim to nourish your body so it is functioning at a level needed to get you through your day.

I like to go by the Goldilocks theory.

Not too little, not too much, but just right!

It’s so important to listen to your body and eat mindfully. Make the call when you have had enough food - you don’t need to be feeling hungry or uncomfortably full. It’s important to make sure you are getting enough food to nourish & sustain you throughout the day and for your workouts. Make sure you fill your day with nutritious foods that will help to keep you full, satisfied and energised.

MACRO’S (KEEP IT SIMPLE)

Eating food in its most natural form usually means, vegetables, fruit, lean protein and alternatives, healthy fats, low fat dairy products and non dairy alternatives and some quality whole grains and cereals.   

These can be broken down into the following categories called Macronutrient’s or Macro’s for short.

MACRO’s

• Protein

• Carbohydrates

• Fats

Here is a basic diagram of how your meal/plate should look. Mainly vegetables, then a good source of protein and a varying amount of quality carbohydrates depending on your goals.