ST R O N G W I T H ST E F

GYM GUIDE
PART 2
Welcome to the fitty squad, get ready to get Strong.

8 WEEK FULL BODY AND CORE GUIDE

Written and practiced by Stefanie Williams

@Stef_Fit
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CONTENTS PAGE

INTRODUCTION TO STRONG WITH STEF PART 2 2

NEW HIGH INTENSITY INTERVAL TRAINING CIRCUITS 4-5

8 WEEK TRAINING PLAN 6 - 17

SHOPPING LIST 18

24 NEW FAVOURITE MEALS 19 - 30

ADDITIONAL PAGES:

PREPERATION - HOW TO GET UP AND GO 31 - 34

EATING SMART - HEALTHY DOES NOT ALWAYS MEAN LOW-CALORIE 35 - 37

REST AND RECOVERY 38 - 40

TIPS FOR MUMS AND STUDENTS 41

THANK YOU AND KEEP ME UPDATED 42

EXERCISE GLOSSARY 43 - 50
(DEMONSTRATION ON MY YOU TUBE – STEFANIE WILLIAMS)

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INTRODUCTION TO STRONG WITH

STEF PART 2
Hello Fitties, welcome to the Stef Fit health and fitness programme – Strong with Stef
gym guide part 2. The additional 8 week training plan is only to be used in
conjunction with the original gym guide once that has been completed. All the pages
from the original guide still apply to this training plan for example always doing a
glute activation routine before training your lower body.

The plan incorporates some new exercises and additional high intensity interval
training workouts to increase the intensity of your training. The original HIIT and LISS
workouts are also still to be completed where they are incorporated. The new
exercises are explained in the glossary with videos on my YouTube – Stefanie
Williams.

I incorporate a new upper body day so that there are 2 out of the 5 training days
activating your upper body. Also core focussed fitness day is now called full body
fitness but the order and explanation remains the same as on page 29 of the original
guide.

Finally I have added some additional informational pages to really help you get the
most out of this plan.

Remember Fitties, the most important factor to the get most out of this plan is
consistency. Try to push yourself because if you stop, the results will stop. Make it
part of your lifestyle and you will start to see your hard work pay off.

It doesn’t get easier, you get stronger! Go get it! Work for it!

GOOD LUCK!

With Love

!
Please take a picture before and after this 8 week plan, email me at stef-
[email protected], tag me @stef_fit and #fittysquad. I want to see your progress!

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Training

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NEW HIGH INTENSITY

INTERVAL TRAINING CIRCUITS
These new high intensity interval training routines are incorporated into the 8 week
plan as follows;

Phase 4 - (Weeks 9 - 10) 2 x new HIIT circuit

Phase 5 - (Weeks 11 – 13) 3 x new HIIT circuit
Phase 6 - (Weeks 14 –16) 3 x new HIIT circuit

When performing the HIIT exercises such as jumping squats, jumping lunges,
mountain climbers, high knees, burpees choose a resistance that will challenge you
i.e. add ankle weights if you are finding it too easy. Make sure you push yourself as
hard as possible and complete all the reps. The 6 exercises in each circuit should be
performed back to back with rest at the end of the 6th exercise. This circuit is to be
completed 4 times.

Within this plan, please also look out for some of the original HIIT and LISS exercises shown
on page 25 of the first gym guide.

HIIT Circuit 1 SETS REPETITIONS REST (s)

JUMPING SQUAT 4 20 0

JUMPING LUNGE 4 20 0

BURPEE 4 20 0

HIGH KNEE 4 45 seconds 0

MOUNTAIN CLIMBER 4 30 0

SKIPPING 4 60 seconds 45

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HIIT Circuit 2 SETS REPETITIONS REST (s)

PRESS UP 4 20 0

SIT UP 4 30 0

TRICEP DIP 4 20 0

BURPEE 4 20 0

HIGH KNEES 4 45 seconds 0

SKIPPING 4 60 seconds 45

HIIT Circuit 3 SETS REPETITIONS REST (s)

KETTLEBELL SWING 4 30 0

DUMBELL SQUAT TO PRESS 4 20 0

PLANK HIP DIP 4 20 0

JUMPING SQUAT 4 20 0

PRESS UP 4 20 0

SKIPPING 4 60 seconds 45

HIIT Circuit 4 SETS REPETITIONS REST (s)

BOX JUMP 4 15 0

PLANK SHOULDER TOUCH 4 15 each side 0

CHEST TO FLOOR BURPEE 4 15 0

JUMPING LUNGE 4 20 0

DUMBELL SQUAT 4 20 0

SKIPPING 4 60 seconds 45

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Phase 4
Weeks 9 & 10

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PHASE 4
DAY 1: QUADRICEPS & HAMSTRINGS

EXERCISES SETS REPETITIONS REST (s)

DUMBBELL FRONT SQUAT 4 12 60

DUMBELL COSSACK SQUAT LEFT AND

4 12 each leg 60
RIGHT

BARBELL ROMANIAN DEADLIFT 4 8 60

KETTLEBELL SWING 4 15 0

SUPERSET WITH SEATED LEG

4 10 60
EXTENSION MACHINE

DUMBBELL SUMO SQUAT 4 10 60

WEIGHTED ELEVATED SINGLE LEG

4 10 each leg 60
GLUTE BRIDGE

DAY 2: GLUTES AND CORE

EXERCISES SETS REPETITIONS REST (s)

DUMBBELL GLUTE BRIDGE 4 12 45

KETTLEBELL GOBLET SQUAT 4 10 60

CABLE SQUAT WALK BACK 4 10 0

SUPERSET WITH CABLE PULL

4 10 60
THROUGH

KNEELING KICK BACK WITH ANKLE

4 15 each leg 30
STRAP

TRX KNEE TUCK 4 15 0

SUPERSET WITH TRX PLANK WITH

4 45 seconds 60
ABDUCTION

HIIT EXERCISE 1 - TREADMILL SPRINT 10 30 second intervals 30

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DAY 3: FULL BODY FITNESS

EXERCISES SETS REPETITIONS REST (s)

1. TOUCH TOE PIKE 4 15 0

2. JUMPING SQUAT 4 20 0

3. SIDE PLANK ROTATION 4 10 each side 45

1. CHEST TO FLOOR BURPEE 4 15 0

2. KETTLEBELL SQUAT TO UPRIGHT

4 12 0
ROW

3. REVERSE LUNGE WITH KNEE DRIVE

4 10 each leg 45
AND DUMBBELL PRESS

1. JUMPING LUNGE 4 20 0

2. PRESS UP 4 12 0

3. HIGH KNEE 4 40 seconds 45

LISS EXERCISE 1 - STEPPER n/a 20 minutes N/A

DAY 4: ACTIVE REST DAYS

DAY 5: GLUTES, HAMSTRINGS AND CALVES

EXERCISES SETS REPETITIONS REST (s)

BARBELL DEADLIFT 4 10 0

SUPERSET WITH DUMBBELL CALF

4 20 90
RAISE

BARBELL HIP THRUST 4 12 60

DUMBBELL ROMANIAN DEADLIFT 4 10 0

SUPERSET WITH KETTLEBELL

4 12 90
GOBLET SQUAT

REVERSE HYPEREXTENSION WITH

4 12 60
PLATE

LEG PRESS WITH HIGH FEET

4 15 60
PLACEMENT

DUMBBELL CALF RAISE 4 20 60

HIIT CIRCUIT 2 N/A N/A N/A

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DAY 6: UPPER BODY

EXERCISES SETS REPETITIONS REST (s)

PRESS UP 4 12 0

SUPERSET WITH KETTLEBELL SINGLE

4 12 60
ARM ROW

DUMBBELL CHEST FLY 4 12 45

DUMBBELL STANDING SHOULDER

4 12 0
PRESS

SUPERSET WITH KETTLEBELL

4 15 60
GOBLET SQUAT

OVERHEAD DUMBBELL TRICEP

4 15 45
EXTENSION

DUMBBELL BENT OVER ROW

4 12 60

DUMBBELL STANDING HAMMER

4 12 45
CURL

HIIT CIRCUIT 1 N/A N/A N/A

DAY 7: ACTIVE REST DAY

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Phase 5
Weeks 11, 12 & 13

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PHASE 5

DAY 1: QUADRICEPS & HAMSTRINGS

EXERCISES SETS REPETITIONS REST (s)

BARBELL BACK SQUAT 4 10 60

BARBELL ROMANIAN DEADLIFT 4 10 60

DUMBBELL BULGARIAN SPLIT SQUAT 4 10 each leg 60

LEG PRESS 4 12 0

SUPERSET WITH WALL SIT WITH

4 40 seconds 90
PLATE

SWISS BALL HAMSTRING CURL 4 12 60

DUMBBELL SINGLE LEG DEADLIFT 4 12 each leg 0

SUPERSET WITH DUMBBELL CALF

4 20 60
RAISE

DUMBBELL WALKING LUNGE 4 10 each leg 60

DAY 2: GLUTES AND CORE

EXERCISES SETS REPETITIONS REST (s)

BARBELL HIP THRUST 4 12 60

KETTLEBELL SWING 4 12 60

CABLE LATERAL KICK BACK 4 10 each leg 60

SWISS BALL GLUTE BRIDGE 4 12 60

SUPERMAN 4 10 0

SUPERSET WITH KNEELING KICK

4 12 each leg 60
BACK WITH ANKLE STRAP

SWISS BALL TUCK 4 12 0

SUPERSET WITH BICYCLE KICK 4 30 60

HIIT CIRCUIT 2 N/A N/A N/A

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DAY 3: FULL BODY FITNESS

EXERCISES SETS REPETITIONS REST (s)

1. DUMBBELL SQUAT TO PRESS 4 15 0

2. PLANK SHOULDER TOUCHES 4 15 each shoulder 0

3. JUMPING SQUATS 4 20 45

1. TOUCH TOE PIKES 4 10 each toe 0

2. KETTLEBELL SQUAT TO UPRIGHT

4 12 0
ROW

3. CROSS MOUNTAIN CLIMBERS 4 30 each leg 45

1. CHEST TO FLOOR BURPEES 4 15 0

2. SIDE PLANK ROTATIONS 4 10 each side 0

3. BENCH JUMPS 4 15 45

HIIT EXERCISE 3 – ROWING SPRINT 10 30 second intervals 30

DAY 4: ACTIVE REST DAYS

DAY 5: GLUTES, HAMSTRINGS AND CALVES

EXERCISES SETS REPETITIONS REST (s)

BARBELL DEADLIFT 4 10 60

DUMBBELL ROMANIAN DEADLIFT 4 10 0

SUPERSET WITH KETTLEBELL

4 12 90
GOBLET SQUAT

REVERSE HYPEREXTENSION WITH

4 12 0
PLATE

SUPERSET WITH DUMBBELL CALF

4 15 60
RAISE

BARBELL HIP THRUST 4 12 60

LEG PRESS WITH HIGH FEET

4 10 0
PLACEMENT

SUPERSET WITH LEG PRESS CALF

4 20 90
RAISE

HIIT CIRCUIT 3 N/A N/A N/A

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DAY 6: UPPER BODY

EXERCISES SETS REPETITIONS REST (s)

DUMBBELL STANDING SHOULDER

4 12 0
PRESS

SUPERSET WITH PLANK TO TRICEP

4 10 60
EXTENSIONS

DUMBBELL AROUND THE WORLDS

4 12 60

TRX CHEST PRESS

4 12 60

DUMBBELL PLANK PRESS UP TO ROW 4 10 60

SEATED LOW ROW CABLE 4 10 0

SUPERSET WITH DUMBBELL

4 12 90
HAMMER CURLS

WIDE GRIP LATERAL PULL DOWN 4 12 60

HIIT CIRCUIT 4 N/A N/A N/A

DAY 7: ACTIVE REST DAY

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Phase 6
Weeks 14, 15 & 16

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PHASE 6

DAY 1: QUADRICEPS & HAMSTRINGS

EXERCISES SETS REPETITIONS REST (s)

BARBELL BACK SQUAT 4 10 60

BARBELL ROMANIAN DEADLIFT 4 10 60

TRX HAMSTRING CURL 4 12 60

DUMBBELL BULGARIAN SPLIT SQUAT 4 10 each leg 0

SUPERSET WITH KETTLEBELL

4 15 90
SWINGS

ELEVATED SINGLE LEG GLUTE

4 12 each leg 60
BRIDGE

SEATED LEG EXTENSION MACHINE 4 12 0

SUPERSET WITH DUMBBELL SINGLE

4 10 each leg 60
LEG DEADLIFT

LISS EXERCISE 1 N/A 20 minutes N/A

DAY 2: GLUTES AND CORE

EXERCISES SETS REPETITIONS REST (s)

CABLE PULL THROUGH 4 12 0

SUPERSET WITH CABLE SQUAT WALK

4 12 steps 60
BACK

BARBELL HIP THRUST 4 10 60

CABLE KICK BACK ON BENCH 4 12 each leg 0

SUPERSET WITH CABLE LATERAL

KICK BACK (with six pulses on the last 4 12 each leg 60
rep of each set)

LOCUST 4 12 45

SWISS BALL PIKE 4 10 0

SUPERSET WITH PLANK SIDE STEP 4 45 seconds 60

HIIT CIRCUIT 4 N/A N/A N/A

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DAY 3: FULL BODY FITNESS

EXERCISES SETS REPETITIONS REST (s)

1. BULGARIAN SPLIT SQUAT JUMPS 4 12 each leg 0

2. CHEST TO FLOOR BURPEES 4 15 0

3. JUMPING SQUATS 4 20 45

1. TRX MOUNTAIN CLIMBER 4 30 each leg 0

2. TRX CHEST PRESS 4 12 0

3. TRX LUNGE 4 10 each leg 45

1. COMMANDOS 4 15 0

2. BENCH JUMPS 4 12 0

3. HIGH KNEE 4 15 45

HIIT EXERCISE 3 10 30 second intervals 30

DAY 4: ACTIVE REST DAYS

DAY 5: GLUTES, HAMSTRINGS AND CALVES

EXERCISES SETS REPETITIONS REST (s)

BARBELL DEADLIFT 4 10 0

REVERSE HYPEREXTENSION WITH

4 12 60
PLATE

DUMBBELL REVERSE LUNGE 4 12 each leg 60

KETTLEBELL SWING 4 15 0

SUPERSET WITH DUMBBELL SINGLE

4 12 each leg 60
LEG DEADLIFT

WEIGHTED ELEVATED SINGLE LEG

4 12 each leg 60
GLUTE BRIDGE

BARBELL CALF RAISE 4 20 60

DUMBBELL CALF RAISE 4 20 60

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DAY 6: UPPER BODY

EXERCISES SETS REPETITIONS REST (s)

DUMBBELL INCLINE CHEST PRESS 4 10 0

SUPERSET WITH DUMBBELL INCLINE

4 12 60
CHEST FLY

SEATED ALTERNATING DUMBBELL

4 10 0
SHOULDER PRESS

SUPERSET WITH DUMBBELL AROUND

4 12 60
THE WORLD

SEATED DUMBBELL BICEP CURL 4 12 60

TRICEP BENCH DIP 4 12 60

DUMBBELL BENCH ROW 4 10 0

SUPERSET WITH DUMBBELL

4 12 60
REVERSE FLY

HIIT CIRCUIT 3 N/A N/A N/A

DAY 7: ACTIVE REST DAY

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SHOPPING LIST
Store Cupboard Foods Store Cupboard cont’ Fruit & Vegetables Proteins & Fridge Food

Almonds Sriracha Apples Almond milk Salmon fillets

Arrowroot starch Sundried tomato pesto Asparagus Chicken breasts Seabass fillets
Baking powder Sundried tomatoes Aubergine Coconut milk Sirloin beef steak
Beans Sunflower seeds Avocado Cod Smoked salmon
Black beans Sweet potatoes Baby gem lettuce Crème fraiche Tinned tuna steak
Buckwheat flour Tinned chopped tomatoes Baby tomatoes Eggs Total 2% Greek yoghurt
Cannellini beans Tinned sweetcorn Bananas Feta cheese
Cashews Toasted sesame oil Bean sprouts King prawns
Chia seeds Tomato puree Bell pepper Light mayonnaise
Chickpeas Vanilla extract Blackberries Mince turkey
Chilli oil Vegetable stock Blueberries Nut milk
Coconut aminos White wine vinegar Butternut squash Quorn mince (frozen)
Coconut flour Wholegrain pasta Button mushrooms
Coconut oil Wholegrain rice Cabbage
Coconut sugar Wholemeal bread Carrots Snacks!
Couscous Celeriac
Dark chocolate Celery Handful of nuts (e.g. 23 almonds or 16 cashews)
Dried apricots Courgettes
Extra virgin olive oil Herb / Spices Ginger Four scoops of Slender Blend with 200ml
Flaked coconut Kale almond milk
Fresh ginger Bay leaf Kale
Garlic cloves Cayenne pepper Kiwis Microwave a few slices of apple, top with
Hoisin sauce Chilli powder Lemons cinnamon
Honey Dried chilli flakes Limes
Mixed bean salad
Kidney beans Fajita spice mix Mango
Lentils Fresh basil Pak choi
Maple syrup Fresh chillies Parsnips Couple of squares of dark chocolate (70%)
Mustard Fresh chives Peas
Onions Fresh coriander Pomegranate seeds 2 carrots with 1/4 tub of hummus
Peanut butter crunchy Fresh mint Portobello mushrooms
Peanuts Garam masala Radishes Kale chips
Pecans Ground black pepper Raspberries
Pine nuts Ground cinnamon Red onion Seaweed crisps
Plain flour Ground coriander Red peppers
Polenta Ground cumin Rocket Total 2% Greek yoghurt 170g with a handful
Potatoes Harissa Shallots of blueberries and a squeeze of honey
Pumpkin seeds Oregano Spinach
Quinoa Paprika Spring onions Slices of apple or banana topped with pure
Raisins Sea salt Strawberries almond butter
Rolled oats Turmeric Tender stem broccoli
Sesame oil Lightly salted popcorn or roasted corn
Sesame seeds kernals
Slender Bend
Baked coconut chips (unsweetened)
Slender Pancake Mix
Soy sauce
Fresh coconut

Wholefood/raw snack bar e.g. Nakd

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MY FAVOURITE MEALS
Here are 36 of my favourite meals. They are easy to make, delicious and healthy. They are
nutritionally balanced to ensure that you are giving your body what it needs for optimum
performance.

I know that a lot of you won’t have time to cook except for at the weekend. This is why I like to
use Bespoke Fuel who deliver freshly prepared food to my door. The consistent quality of the
ingredients, presentation, taste, and variation makes it totally different from any other company
out there. I like their approach which focuses on healthy wholesome food rather than calorie
counting (unless you choose to specify calories in which case they can cater for this).

The top four meals in each of the breakfast, lunch and dinner sections below are meals that
Bespoke Fuel can prepare and deliver for you amongst lots of other delicious meals they also
do. For any of you that live in London and want to get into a really good healthy food routine I
would recommend trying Bespoke Fuel (www.bespokefuel.co.uk). They have also kindly given
me a discount code for you Fitties - STEF15.

Breakfast Macros Method

Banana Berry Pancakes Calories - 391 1. Pulse cashews in blender, add baking soda,
Protein - 19g then add eggs, banana and vanilla.
1/4 cup raw cashews (30g) Carbohydrates - 24g 2. Fold in berries.
1/2 tsp baking powder Of which sugars - 16g 3. Heat up a pan, add a little coconut oil. Then turn
2 eggs Fibre - 4g down to medium. Ladle the batter in (about 1/3 a
1/2 cup mashed banana Fat - 23g cup per pancake) once it starts to bubble at the
1 tbsp vanilla extract Of which saturates - 5g edges, flip it. Repeat until all the batter is used.
1/4 cup frozen raspberries/ Salt - 1g 4. Serve with greek yogurt/ coconut yogurt and
blackberries extra berries.

Loaded Veggie Quinoa Calories - 419 1. Place quinoa and 1/2 cups of water in a small
Protein - 25g pot over high heat. Bring to boil, cover, reduce heat
Frittatas Carbohydrates - 27g to low and cook quinoa for 15 minutes or until all
Of which sugars - 5g the water is absorbed. Fluff with a fork and
1/4 cup uncooked quinoa Fibre - 5g transfer to a separate bowl to cool for 5-10
3 whole eggs Fat - 22g minutes.
1/4 cup spinach, chopped Of which saturates 5g 2. Preheat oven to 350 degrees Fahrenheit. Line a
1/2 tbsp chopped cilantro Salt - 1g 12 cup muffin pan with muffin liners or use a
1/4 small red bell pepper, diced silicon muffin tin and generously spray the inside
1tbsp diced red onion of each liner with nonstick cooking spray.
1/4 ripe avocado, diced 3. In a large bowl, beat together eggs and egg
pinch salt whites. Fold in veggies, onion, avocado, salt and
black pepper pepper and jalapeño. Fold in cooled quinoa.
Optional: 1/4 jalapeño, seeded and 4. Divide evenly among prepared muffin pan.
diced 5. Bake for 20-25 minutes or until egg is set and
edges are barely golden brown. Cool in pan for
5-10 minutes then immediately transfer to a wire
rack to finish cooling.
6. You can play around with the veggies! Try
adding mushrooms, zucchini, sweet potatoes.

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Courgette Fritters With Calories 340 1. Grate the zucchini and onion, take the grated
Protein 26g mixture and squeeze out some excess water. In a
Poached Eggs Carbohydrates 14g mixing bowl, beat eggs with a fork, add zucchini
Of which sugars 10g mixture and mix well.
2 cups zucchini grated Fibre 9g 2. Heat a little coconut oil in a pan. Add a heaped
1/2 cup white onion grated Fat 20g spoonful of your prepared mix and cook 2-3
2 eggs to beat Of which saturates 6g minutes on each side.
Buckwheat flour Salt 0.4g 3. Meanwhile boil a pan of water and add a
2 eggs to poach tablespoon of white wine vinegar (this is the trick
to perfect poached eggs) so you can taste it
slightly in the water, then bring back to a rapid
boil.
4. Break an egg into a cup and drop it into the
water, repeat so that you have two eggs. They will
take around 3 minutes to cook depending on how
you like the yolk!
5. Gently spoon out the eggs and place onto a
paper towel to drain then serve with the fritters.

Chia Berry Cup With Pecan Calories - 385 1. Soak chia seeds overnight in milk, honey and
Protein - 9g vanilla.
Granola - Serves 1 Carbohydrates - 41g 2. Heat oven to 200 Centigrade. Combine oats, nut
Of which sugars - 23g milk, coconut oil and honey then spread oat mix
1/8 cup chia seeds Fibre - 11g on baking tray - bake for 20 mins.
1/2 cup almond milk / coconut Fat - 18g 3. Spread pecans on separate tray - bake for 10
milk Of which saturates - 5g mins.
1 tbsp raw honey/ maple syrup Salt - 0.2g 4. Remove both from oven allow to cool then
1/8 tsp vanilla extract combine with the cinnamon and flaked coconut.
1/4 tbsp coconut oil 5. Serve the soaked chai seeds with 1/2 cup
25g old fashioned oats granola and 3/4 cup mixed berries.
10ml nut milk
1 tbsp runny honey
1/4 tsp sunflower seeds
1/4 tsp pumpkin seeds
4g pecans
a pinch cinnamon
2g flaked coconut

Overnight Oats Calories 431 1. Add slender porridge, raisins and chia seeds to
Protein 21g a bowl or jar.
150ml unsweetened almond milk Carbohydrates 55g 2. Add the milk and yogurt. Add less if you like it
2 tbsp Total 2% Greek yogurt Of which sugars 26g thicker or more if you like it runny.
⅛ cup (18g) of raisins Fibre 9g 3. Pop in the fridge overnight for the perfect on
50g vanilla Slender Porridge Fats 12g the go breakfast.
1 tbsp chia seeds Of which saturates 3g
Salt 0.5g

Perfect Porridge Calories 282 1. In a medium size saucepan add the almond
Protein 13g milk and warm without bringing to the boil.
Carbohydrates 41g 2. Mix in the slender porridge and stir until you are
50g vanilla Slender Porridge
Of which sugars 13g happy with the consistency.
150ml unsweetened almond milk
Fibre 6g 3. Add in the banana and cinnamon then mix for a
½ tsp cinnamon
Fat 6g few minutes so that the flavours come out.
½ banana
Of which saturates 1g 4. Serve in a bowl, sprinkle with some cinnamon.
Salt 0.3g

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Spicy Avocado On Toast Calories 370 1. Pop the avocado in a bowl and crush with fork.
Protein 9g 2. Add in the lime juice, freshly chopped chillies &
2 slices of wholemeal bread Carbohydrates 30g extra virgin olive oil. Mix together to desired
½ avocado Of which sugars 3g consistency ( I like mine a little chunky).
½ fresh chilli Fibre 8g 3. Pop your bread in the toaster, I prefer
Juice of ½ lime Fat 22g wholemeal, the healthiest option is rye if you want
½ tbsp extra virgin olive oil Of which saturates 4g to try this.
Salt 0.8g 4. Serve the mix on the toast and sprinkle over
some leftover chopped chillies.

Protein Plate Calories 458 1. Add 1 tsp of coconut oil to a non stick frying
Protein 40g pan.
Carbohydrates 26g 2. Crack the eggs in to a mug & whisk, then add
2 slices of smoked salmon Of which sugars 12g the mixture to pan and continue to slowly mix.
2 eggs Fibre 10g 3. Add the mushrooms, cannelloni beans and
2 portabello mushrooms Fat 19g chopped tomatoes to another non stick pan and
2 handfuls of spinach Of which saturates 5g keep turning them whilst they cook. Add some
Handful of baby tomatoes Salt 3.3g spices of your choice.
½ a tin of cannelloni beans 4. Place the smoked salmon on the plate, squeeze
Juice of ½ a lime over the lime, then serve the eggs, mushrooms,
½ fresh chilli beans and chopped tomatoes.
5. Garnish with the freshly chopped chillies and
pepper.

Veggie Omlette Calories 276 1. Chop the vegetables finely.

Protein 21g 2. Crack the eggs into a bowl, mix well.
2 eggs Carbohydrates 10g 3. Add 1 tsp of coconut oil into a non stick frying
5 spring onions Of which sugars 9g pan and cook the vegetables for a few minutes.
½ red pepper Fibre 5g 4. Pour in the eggs and cook over a medium heat
Handful of spinach Fat 15g until almost set and then fold in half.
Handful of baby tomatoes Of which saturates 6g 5. Sprinkle on some feta, then fold in half and
Handful of small mushrooms Salt 1g serve.
2 tbsp feta cheese (crumbled)

Kale Strawberry & Banana Calories 316 1. Add all ingredients to a blender and pulse until
Protein 31g smooth.
Smoothie Carbohydrates 27g
3 scoops vanilla Slender Blend of which sugars 23g
1 cup kale Fibre 7g
1/2 small banana Fat 7g
1/2 cup strawberries Of which saturates 1g
2 tbsp Greek yoghurt Salt 0.9g
1 cup unsweetened almond milk

Slender Snickers Smoothie Calories 297 1. Add all ingredients, except the peanut butter
Protein 35g and chopped peanuts to a blender and process
3 scoops salted caramel Slender Carbohydrates 13g until smooth.
Blend of which sugars 11g 2. Add peanut butter and pulse until mixed in but
1 scoop chocolate Slender Blend Fibre 2g still keeping in the crunch! Sprinkle with chopped
or 1 tbsp cocoa powder Fat 12g peanuts to serve.
1 tbsp crunchy peanut butter Of which saturates 2g
1 tbsp fat free Greek yoghurt Salt 1g
300ml almond milk
1 tsp chopped peanuts

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Slender Berry Pancakes Calories 447 1. Add the pancake mix and milk in a shaker and
Protein 23g shake.
Carbohydrates 49g 2. Add a tsp of coconut oil to a non stick pan on
50g Protein World Slender
Of which sugars 20g medium heat and add the batter to the centre of
Pancake mix
Fibre 7g the pan.
100ml of unsweetened almond
Fat 16g 3. Cook for a couple of minutes on each side or
milk
Of which saturates 5g until crispy and golden.
2 tbsp 2% Total Greek yogurt
Salt 1g 4. Serve with a dollop of yoghurt, sprinkle of
Ground cinnamon
cinnamon and a scattering of nuts, then finish
Handful of crushed nuts (e.g.
with a drizzle of honey.
almonds, cashews and pecans)
1 tsp honey
1 cup blueberries and raspberries

Lunch Macros Method

Spiralized Pad Thai - Calories - 569 1. Mix all the sauce ingredients together in a bowl
Protein - 36g until well combined, then set aside.
Serves 1 Carbohydrates - 19g 2. Prepare all the other ingredients and place them
Of which sugars - 12g next to the hob so that they are close at hand
Fibre - 7g when you start to stir-fry.
1/2 tbsp coconut oil/ olive oil Fat - 36g 3. Heat the oil in a wok until very hot, then add the
1/2 shallot, chopped Of which saturates - 11g shallot and stir-fry over a high heat for 1 minute
1/2 garlic cloves, thinly sliced Salt - 2g before adding the garlic.
1 free-range eggs, beaten 4. When the garlic is starting to colour, add the
100g cooked peeled prawns beaten eggs, stirring all the time so that it
1 large courgettes spiralized scrambles. Before it is completely cooked, add the
1 handfuls of bean sprouts prawns.
3 radishes, roughly chopped 5. Toss and stir the egg and prawns until the egg
2 tbsp chopped chives is cooked through, then add the courgette noodles
50g roasted salted cashew nuts, and the prepared sauce.
roughly chopped by hand 6. Give the ingredients a good toss and leave to
cook and steam for a couple of minutes so that
For the sauce: the courgette is no longer raw.
2 tbsp lime juice 7. Add the remaining ingredients and mix well.
1 hot red chilli, deseeded and
chopped
1 tbsp coconut aminos/ tamarind
1 tsp maple syrup

Chinese Chicken Salad Calories - 580 1. In a small container with lid add coconut
Protein - 40g aminos/tamarind, vinegar, minced ginger, olive oil,
1/2 cups shredded carrots Carbohydrates - 42g hoisin sauce, toasted sesame oil, chili oil, sriracha,
1/4 head of a large Napa Cabbage, Of which sugars - 16g sea salt and chopped green onions. Secure the lid
chopped into very thin strips Fibre - 10g and shake vigorously.
1/8 cup chopped cilantro Fat - 26g 2. Put chopped cabbage, shredded carrots,
1/2 tbsp black sesame seeds Of which saturates - 4.5g cilantro, sesame seeds, cashews, shredded
1/2 tbsp white sesame seeds Salt - 1.1g chicken, and enough dressing to coat (around
1/8 cup cashews (not if it adds too half) into a large bowl and mix until well
much fat) incorporated.
1 roasted chicken breast, torn into 3. Serve with 75g of cooked brown rice.
shreds
1/8 cup coconut aminos/tamarind
1 tbsp white wine vinegar
3/4 tbsp finely minced ginger
3/4 tbsp olive oil
1/2 tbsp Hoisin sauce 
1/4 tbsp  Toasted Sesame Oil 
1/4 tsp Spicy Chili Oil 
1/4 tsp Sriracha 
sea salt
1 1/4 chopped green onions, green
and white parts
75g cooked brown rice

22
STEF FIT Harissa Portobello Calories: 336 1. Cook the rice in boiling water for 12-15 minutes.
Protein: 7g 2. Remove the stem of the portobellos. Peel off
Mushroom Lettuce Taco - Carbohydrates: 15g the outside. Mix harissa, 1/2 olive oil, cumin, and
Serves 2 Of which sugars: 4g onion powder in a bowl.
Fibre: 6g 3. Brush each mushroom with the harissa mixture,
225g portobello mushrooms Fat: 26g making sure to cover the edges of the mushroom
30g harissa Of which saturates 5g as well. Let them marinade for 15 minutes.
1.5 tbsp olive oil Salt 0.21g 4. For the Guac, Halve and pit the avocados and
1/2 tsp ground cumin scoop out the flesh. Mash avocados and mix in
1/2 tsp onion powder chopped tomatoes, red onion, lime juice, salt, and
Baby gem lettuce coriander.
75g cooked brown rice 5. Rinse baby gem leaves.
6. When the mushrooms are done marinating,
Guacamole: heat 1 tablespoon of olive oil in a skillet or sauté
1 medium ripe avocados pan over medium-high heat. Place the portobello
1 tbsp chopped tomatoes mushrooms in the pan and cook for 3 minutes.
1 tbsp chopped red onion 7. Flip over and cook for another 2 to 3 minutes.
1 tbsp lime juice Each side should be browned. Let the mushrooms
pinch of salt rest for 2 to 3 minutes before slicing.
1 tbsp chopped coriander 8. Fill the gem leaves with rice, a few slices of
portobello. Add guacamole, chopped tomatoes,
Sour cream, and cilantro to your liking.

Kung Pao Cod Calories 547 1. Add couscous to a pan of boiling water and
Protein 46g cook for 10-15 minutes or until fluffy.
120g Cod (cut into 6 dice) or any Carbohydrates 47g 2. In a bowl, add ingredients for the sauce and
meaty fish Of which sugars 21g whisk together.
1 cloves chopped garlic Fibre 11g 3. Set a nonstick skillet on medium-high heat, and
1/2 cups snow peas Fat 17g spray with coconut oil. When the skillet is hot,
3/4 cups bell peppers (yellow, Of which saturates 3g toss in garlic and sear for about two minutes.
orange and red) Salt 0.37g Toss in the Cod pieces. Cook the cod for about 6-8
1/4 cup cashews (raw) minutes, or until the outside is seared.
1 tbsp coconut aminos 4. Next, toss in chopped bell peppers and sear for
1 tbsp water about three minutes. Stir the mixture with a
1/2 tbsp tomato paste wooden spatula.
1/4 tbsp rice vinegar 5. Slowly pour in the tomato sauce, stirring
1/2tbsp coconut sugar frequently. Toss in the raw cashews and stir the
1/4 tbsp minced ginger leave to cool.
1/4 tbsp red chilli pepper sauce 6. Garnish with green onions serve with 1/2 cup
1/4 tbsp arrowroot starch brown rice or quinoa.
chopped spring onions for garnish
coconut oil to cook
50g Israeli Couscous

Special Beans on Toast Calories 421 1. Add 1 tsp of coconut oil in the non stick frying
Protein 22g pan, add the chopped onions and cook through.
1 slice wholemeal bread Carbohydrates 62g 2. Finely chop the tomatoes.
1 tin cannelloni beans Of which sugars 16g 3. Add in the tomatoes, beans and crushed garlic
Handful of baby tomatoes Fibre 18g clove then stir through.
½ onion Fat 5g 4. Add the paprika and pepper.
1 garlic clove Of which saturates 2g 5. Toast the bread, pop on the plate and place the
½ tsp paprika Salt 2g yummy beans on top.
½ tsp pepper 6. Sprinkle of parmesan for extra flavour.
1 tsp parmesan

Simple Sweet Potato Calories 470 1. Chop the onion finely.

Protein 36g 2. Place the tuna in a bowl, mix in the sweetcorn
Carbohydrates 62g and chopped onion.
1 medium sweet potato (with skin)
Of which sugars 23g 3. Add in the light mayonnaise.
1 tin of tuna in spring water
Fibre 9g 4. Prick the sweet potato with a fork, and put in
½ tin sweetcorn drained (reduced
Fat 7g the microwave for 5 minutes.
salt)
Of which saturates 1g 5. Add the tuna mix on the sweet potato and
½ white onion
Salt 0.6g season with some pepper.
2 tbsp light mayonnaise

23
STEF FIT

Chicken Skewers Calories 305 1. Slice the chicken breasts into cubes, season
Protein 44g with 1 crushed garlic clove, garam masala and
1 medium chicken breast Carbohydrates 19g paprika.
1 small aubergine Of which sugars 12g 2. Chop the vegetables into chunks ready to roast.
1 small butternut squash Fibre 9g 3. Place the vegetables in a shallow roasting tin,
1 courgette Fat 4g drizzle with sunflower oil and toss around with 2
3 crushed garlic clove Of which saturates 1g crushed garlic cloves and throw in some extra
½ tsp garam masala Salt 0.2g whole garlic gloves.
½ tsp paprika 4. Roast the vegetables for 30 minutes then add in
the chicken skewers for a further 10 minutes.
5. Plate up and enjoy.

Prawn Stir Fry Calories 324 1. Finely chop the onions and slice up the
Protein 42g vegetables.
Carbohydrates 26g 2. Add 1 tsp of coconut oil to a non stick frying
165g uncooked king prawns Of which sugars 22g pan and fry off the onions and garlic for 3
1 pak choi Fibre 11g minutes.
1 red pepper Fat 3g 3. Add in the rest of the vegetables, grate in the
2 handfuls of mushrooms Of which saturates 0.6g ginger and add some soy.
½ red onion Salt 6g 4. Add pepper, some of the freshly chopped
4 tender stem broccoli coriander and some of the freshly chopped
2 crushed garlic cloves chillies.
2 tbsp soy sauce 5. Mix well until almost cooked through, then add
3cm piece of ginger in the king prawns to cook for 3 minutes.
Juice of 1 lime 6. Serve in a bowl and garnish with a splash of
Bunch of fresh coriander soy, a squeeze of lime, the rest of the freshly
½ fresh chilli chopped chillies and freshly chopped coriander.

Spicy Salmon Calories 567 1. Put the salmon in a bowl and pour over the lime
Protein 31g juice, paprika, ground coriander and chilli powder.
Carbohydrates 32g 2. Chop up the avocado, baby tomatoes, mango,
1 salmon fillet Of which sugars 13g spring onions and coriander for the salsa.
Juice of 1 lime Fibre 9g 3. Put the rice into boiling water for 12-15
½ tsp paprika Fat 31g minutes.
½ tsp ground coriander Of which saturates 6g 4. Add 1 tsp of coconut oil to a non stick frying
½ tsp chilli powder Salt 0.3g pan and place the salmon skin side down first
65g uncooked wholegrain rice until crispy then turn until cooked through.
½ ripe avocado 5. While the rice and salmon are cooking mix the
Handful of baby tomatoes salsa ingredients together adding the lime juice.
½ mango 6. Once the salmon is cooked, serve with rice and
2 spring onions the salsa.
Bunch of fresh coriander

Roasted Carrot & Ginger Calories 260 1. Preheat your oven to 200 degrees C. Toss
Protein 3g chopped carrots with 1 tbsp melted coconut oil
Soup - Serves 2 Carbohydrates 27g and place on a baking sheet. Roast for 30
4 medium carrots of which sugars 22g minutes.
1 large onion, chopped Fibre 10g 2. In a large pot, add remaining tbsp of coconut oil
2 garlic clove, chopped Fat  13g on medium heat. Add onion, garlic, and ginger and
2 tbsp ginger, chopped Of which saturates 10g cook for 2-3 minutes, stirring constantly.
2 tbsp Protein World Coconut Oil  Salt 3g 3. Add roasted carrots and vegetable stock and
850ml vegetable stock bring to a boil for 2 minutes. Add the nutmeg,
½ tsp ground nutmeg reduce heat to low and allow to simmer with the
cover on for 30 minutes.
4. Transfer soup to a blender and puree until it is a
smooth consistency. Flavour with salt & pepper to
taste.

24
STEF FIT

Sweet Potato Falafel Per ball/patty 1. The night before you want to make the falafel,
Calories 73 put the chickpeas in a large bowl with plenty of
Protein 2g cold water and leave to soak overnight.
250g dried chickpeas
Carbohydrates 9g 2. Heat the oven to 180 degrees C.
175g diced sweet potato
of which sugars 3g 3. Put the squash and sweet potato on a baking
175g diced butternut squash
Fibre 2g tray, drizzle with the oil and toss to coat. 
1 tbsp coconut oil
Fat 3g 4. Bake for 25-30 mins, or until soft and beginning
1/2 large white onion
Of which saturates 1g to caramelise. 
1 garlic clove
Salt 0.1g 5. Remove from the oven and leave to cool. Blitz
1/2 tsp ground cumin
in a food processor until almost smooth and then
1/2 tsp chilli flakes
put the mixture in a bowl and leave in the fridge.
2 tbsp plain flour
6. When you are ready to make the falafel, heat
1 tsp baking powder
the oven to 200 degrees C.
2 scoops Protein World Super
7. Drain the chickpeas, then put them in a food
Seeds Blend
processor with the onion and garlic. 
8. Blitz until you have a coarse, thick paste with
Makes 12 balls, serving is 4 balls
very finely chopped pieces of chickpea still
visible. 
9. Be careful not to over-process or it will become
too mushy – test by scooping a small amount into
your hand and squeezing: it should hold its shape.
10. Tip the mixture into a large bowl, then add the
prepared sweet potato and squash, spices, flour
and baking powder. 
11. Season with salt and mix until well combined.
Cover and chill in the fridge for 30 minutes -1 hour.
12. With wet hands, roll the mixture into small
balls (about 40g each) – don’t worry about the
shape being too perfect. Roll each ball in the
Protein World Super Seeds Blend to coat lightly.
13. Line a baking tray with baking parchment and
lightly grease with oil. 
14. Place the falafels on it and bake in the oven
for 25 minutes (or until crisp and golden all over),
turning once or twice throughout cooking. Serve
hot with some salad.

Courgette Rosti With Calories 423 1. Grate the courgette then add to a large bowl
Protein 35g and sprinkle with the salt and toss well. Leave for
Smoked Salmon And Carbohydrates 6g 10 minutes.
Poached Eggs - SERVES 2 Of which sugars 4g 2. Lay a clean towel and pile the grated courgette
Fibre 12g in the centre. Holding the tea towel over the sink,
1 medium courgette, grated (about Fat 25g gather the sides together and twist them tightly
5 cups) Of which saturates 11g until all the liquid from the courgette has run out.
2 tsp sea salt Salt 2.5g 3. Add the courgette, coconut flour, eggs, pepper
30g coconut flour and cayenne. Stir to combine and then roll the
1 egg, beaten mixture into two balls and flatten them to make
1 tsp black pepper thick patties.
¼ tsp cayenne pepper, optional 4. Heat a large frying pan over medium-low heat
1 tbsp Protein World Coconut Oil with a tbsp of coconut oil. Cook the rostis for 5-8
To serve: minutes on each side or until golden brown.
4 medium eggs Remove form the heat, transfer to a baking sheet
2 large slices of smoked salmon, and put them in the oven to keep warm.
to serve 5. To make the poached eggs, heat a small pan of
Sea salt and pepper, to season boiling water, crack the eggs in and cook for 3-4
2 tsp fresh chives, chopped minutes.
1 cup wilted spinach 6. Place the wilted spinach on a plate, followed by
the rostis, spoon the poached eggs over and then
top with salmon and chives. Season with salt and
pepper.

25
STEF FIT

Dinner Macros Method

Salmon And Garlic Calories 552 1. Cook the puy lentils according to pack
Protein 40g instructions in water or stock with a sprig of
Mishroom Lentil Salad - Carbohydrates 31g thyme and a bay leaf. Once cooked remove the
serves 2 Of which sugars 7g herbs from the pan and set aside.
2 salmon fillets Fibre 11g 2. Cook the salmon fillets in the oven at 180
200g puy lentils Fat 28g degrees centigrade for 12 to 15 minutes until
1 bay leaf Of which saturates 5g cooked through.
2 thyme sprigs Salt 3g 3. Put a frying pan on a medium heat. Chop the
800ml vegetable stock (or water) garlic and put in the pan with oil. Gently cook until
1 tbsp olive oil the garlic is soft, add the mushrooms and the
200g chestnut mushrooms, other sprig of thyme.
chopped 4. Once cooked remove from pan, while these are
200g large flat or Portobello cooling down slightly make the dressing. Combine
mushrooms, sliced all ingredients in a bowl and whisk until combined.
2 garlic cloves, peeled and finely 5. Combine lentils, mushrooms, rocket and
chopped dressing and season with sea salt and black
100g rocket leaves pepper to taste.
Sea salt and freshly ground black
pepper

Salmon Burger With Calories 554 1. Boil potatoes, once fully cooked mash them up.
Protein 32g 2. Peel and cut root vegtables into thick chips.
Smoked Paprika Root Carbohydrates 49g 3. Toss each veg (chips) separately in oil and
Vegtable Fries Of which sugars 21g paprika (they will all cook at slightly different
Fibre 16g speeds). Bake in oven at 200 Centigrade until
Fat 22g cooked 15-20 mins.
100g skinless salmon filet
Of which saturates 4.5g 4. While chips are cooking cut salmon into ¼ inch
1/4 tbsp fresh ginger, peeled and
Salt 2g cubes. Bake salmon in oven until flakey at 200
minced
Centigrade for 5 mins.
1/16 cup fresh scallions, finely
5. In a large bowl, combine salmon, ginger,
chopped
scallions, cilantro, eggs, lime juice, mash potato
1/6 cup fresh cilantro, minced
and salt to make the patties.
1 small egg
6. Heat oil in a large skillet over medium high heat.
1/4 tbsp lime juice
Sauté patties until golden brown, 4-5 minutes per
1/4 tsp sea salt
side.
1 tbsp water
50g mash potato
coconut oil for frying

Root Veg chips:

100g Celeriac
100g sweet potato
100g carrots
100g parsnips
1/2 tbsp smoked paprika
olive oil to coat

26
STEF FIT

Turkey Bolognese With Calories 317 1. In a skillet, oil over medium-high heat. Sauté the
Protein 35g onion and celery until begin to become clear in
Courgettie Carbohydrates 17g colour. Add garlic, and sauté for 1 minute. Add
Of which sugars 15g ground turkey. Season with salt, pepper, and red
Fibre 8g pepper flakes.
1/2 tbsp coconut oil Fat 9g 2. Sauté the turkey mixture, breaking the turkey
1/4 lb or (115g) lean ground turkey Of which saturates 6g into small pieces, until turkey is cooked through,
1/4 onion Salt 0.21g about 10 minutes.
1/4 celery stalk 3. Add the tomato paste and cook for another
salt and pepper minute then add the crushed tomatoes and
pinch red pepper flakes oregano.
1/2 clove garlic minced 4. Bring to a boil, then lower heat to medium-low
200g chopped tomatoes and simmer for 20 minutes. Add basil, and stir to
1/4 tbsp tomato paste combine everything really well.
1/4 tbsp dried oregano 5. Prepare the courgettie using a spiralizer.
1/2 tbsp fresh basil (Alternatively use whole wheat pasta).
2 courgettes 6. In another pan heat a drizzle of olive oil over
medium-high heat. Add the courgette noodles and
cook about 3 minutes, stirring occasionally.
7. When the Courgette noodles are ready put on a
plate and serve turkey bolognese over the
noodles.

Grilled Mediterranean Calories 450 1. In a medium saucepan, bring the polenta, water,
Protein 12g garlic powder, and salt to a boil, stirring frequently,
Vegetable Salad With Carbohydrates 41g until mixture thickens to a creamy consistency, 3
Grilled Polenta And Basil Of which sugars 18g to 4 minutes.
Pesto Fibre 13g 2. Spoon the mixture into an lightly oiled 8x8 inch
Fat 23g pan. Let the polenta cool completely.
For the Polenta: Of which saturates 3g 3. Slice in to 2-inch squares and brush each side
½ cup polenta Salt 1.5g with olive oil. Place on a preheated grill, cook each
2 cups water side until browned.
½ teaspoon garlic powder 4. Grill vegtables until soft to the touch, allow to
¼ teaspoon sea salt cool as otherwise will cook the rocket when added
to the salad.
For the Veg: 5. For the pesto place basil, olive oil, lemon, garlic,
1 aubergine (cut into 1inch thick and salt into a food processor. Process until you
discs) achieve a smooth texture. You will need to scrape
1 courgette cut length ways in half the sides a few times. Then add the hemp seeds
1 red pepper (de seeded and Cut in (or pumpkin seeds) and pulse until desired pesto
1/4) consistency.
1/2 onion cut into wedges 6. Place the rocket on to the plate, place the veg
Olive oil on top with the grilled polenta and then drizzle
with pesto. ( For a nice change add Feta too!)
For the Pesto:
1/4 bunch fresh basil (leaves only)
1 tbsp olive oil
1/4 tsp fresh lemon juice
1/4 clove of garlic, minced
pinch sea salt
1 tbsp hemp seeds or raw pumpkin
seeds

27
STEF FIT

3 Bean Chilli - Serves 4 Calories 467 1. Add 1 tsp of coconut oil to a non stick frying
Protein 20g pan.
Carbohydrates 77g 2. Finely chop the onion, garlic and dice the carrot
Of which sugars 16g and celery. Slice the pepper.
1 large carrot Fibre 21g 3. Add in the onion, garlic, carrot, celery and cook
1 large celery stick Fat 3g on a medium heat for 8 minutes.
1 onion Of which saturates 0.3g 4. Add the tomato puree and stir for 1 minute
1 garlic clove Salt 0.9g before adding the cumin, coriander, smoked
1 tbsp tomato puree paprika and chilli power, stir for another minute.
1 tbsp ground coriander 5. Add in the tin of chopped tomatoes, chopped
1 tsp smoked paprika pepper, soy sauce then leave to simmer on a low
1 tsp mild chilli powder heat for 15 minutes, stirring occasionally.
1 tsp cumin 6. Add the cup of wholegrain rice to boiling water
240g uncooked whole grain rice for 12-15 minutes.
1 tsp soy sauce 7. Add in all the beans, stir and let it simmer on a
1 red pepper low heat for 10 minutes. If it starts to get dry add
1 tin kidney beans a bit of water.
1 tin black beans 8. Add the rice and 3 bean chilli to your bowl and
1 tin cannelloni beans garnish with some freshly chopped coriander. A
Bunch of fresh coriander dollop of 2% Total Greek yoghurt goes well.

Spiced Cauliflower And Calories 552 1. Add the wholegrain rice to boiling water for
Protein 25g 12-15 minutes.
Chickpea Curry Carbohydrates 85g 2. Add 1 tsp of coconut oil to a non stick frying
Of which sugars 14g pan.
65g uncooked wholegrain rice Fibre 18g 3. Add the finely chopped garlic, onion and grated
1/2 cup of water Fat 8g ginger to cook for 5 minutes.
1/2 onion Of which saturates 0.7g 4. Add the coriander, cumin, turmeric, garam
1 garlic clove Salt 3.1g masala and chilli flakes. Cook for a further 3
2cm stick of fresh grated ginger minutes.
1/2 tsp cumin 5. Stir in the tomatoes and stock, bring to boil
1/2 tsp turmeric then reduce the heat and simmer for 2 minutes.
1/2 tsp garam masala 6. Add the cauliflower and chickpeas, simmer over
1 tsp dried chilli flakes a low heat for 5 minutes.
1/2 cup vegetable stock 7. Add the peas for 2 minutes. Season with a
1/2 tin chopped tomatoes touch of salt and pepper.
1/2 tin chickpeas 8. Serve in a bowl and garnish with freshly
100g cauliflower chopped coriander.
1 cup of peas
Bunch of fresh coriander

Stuffed Peppers Calories 337 1. Bake the aubergine for 20 minutes at 180
Protein 24g degrees C.
Carbohydrates 29g 2. Finely chop the onions, fresh basil and garlic
Of which sugars 22g clove. Remove the tops, seeds and veins of the
100g Quorn mince Fibre 17g red peppers.
2 red peppers Fat 10g 3. Add 1 tsp of coconut oil to a non stick frying
1 aubergine Of which saturates 0.6g pan and fry the onions until soft.
1 onion Salt 4.6g 4. Add in the Quorn mince, garlic, chopped
2 cloves of garlic tomatoes, vegetable stock, basil and bring to the
1 tin chopped tomato boil, then simmer for 5 minutes.
½ cup of vegetable stock 5. Cut the aubergine in half and scoop out the
Handful of fresh basil inside, stir this into the Quorn mix.
2 tbsp grated vegetarian hard 6. Place the peppers upright on a baking tray and
cheese spoon in the Quorn mix, bake for 30 minutes.
7. Serve and add a tablespoon of vegetarian hard
cheese on each pepper.

28
STEF FIT

CHICKEN FAJITAS Calories 444 1. Add 1 tsp of coconut oil to a non stick frying
Protein 53g pan.
Carbohydrates 31g 2. Finely chop the onion, garlic clove and chilli.
1 chicken breast Of which sugars 26g Slice the chicken and red pepper.
½ onion Fibre 10g 3. Add the chicken, red pepper, garlic, onion and
1 red pepper Fat 6g lentils to a bowl and stir with the fajita spice mix.
fresh chilli Of which saturates 2g 4. Add the mix to the frying pan and cook until the
½ packet of fajita spice mix Salt 3.5g chicken is cooked through.
1 garlic clove 5. Fill the lettuce leaves and garnish with
½ tin of lentils (drained) squeezes of lime and a teaspoon of Greek yoghurt
½ lime on each.
1 tbsp Total 2% Greek yogurt
4 baby gem lettuce leaves

Lemon Fish Calories 624 1. Place the fish in a bowl with lemon juice,
Protein 50g oregano, sea salt, pepper, let it marinate for 5-10
Carbohydrates 82g minutes.
1 sea bass fillet Of which sugars 8g 2. Wrap the fish in foil and place on a baking tray,
3 tbsp peas Fibre 14g bake at 180 degrees C for 15 minutes.
90g tender stem broccoli Fat 7g 3. Add the wholegrain rice to boiling water for
80g asparagus Of which saturates 1g 12-15 minutes.
60g uncooked wholegrain rice Salt 0.3g 4. Add 1 tsp of coconut oil to a non stick frying
Juice of ½ lemon pan.
Tsp oregano 5. Add the broccoli, asparagus and peas to the
Pinch of sea salt and pepper frying pan, season with lemon, salt and pepper, fry
for 5 minutes.
6. Drain the rice and serve with the seabass fillet
and vegetables.

Salmon Fishcakes - Makes Per Fishcake  1. Place the salmon, chilli, spring onions, red
Calories 156 onion, lime or lemon juice, egg, ginger, spinach
14 Fishcakes Protein 15g and coriander in a  food processor or blender and
Carbohydrates 0.6g blitz together, making sure you retain little texture.
Sugar 0.5g 2. Divide the fish cake mixture into 4 portions and
800g salmon fillets, roughly
Fibre 0g carefully shape into 4 cakes about 2.3cm thick.
chopped
Fat  10g Transfer to a plate, cover and chill for 30-60
1 red chilli, chopped
Of which saturates 2g minutes.
2 spring onions, finely chopped
Salt 0.1g 3. Heat the coconut oil in a large, non-stick frying
½ red onion, finely chopped
pan over a high heat, and cook for the fish cakes
Juice of 1 lime or ½ lemon
for 2-3 minutes one each side.
1 egg
4. Serve 2-3 fishcakes per person with vegetables
Piece of fresh ginger, grated
or a salad and scatter some coriander leaves,
Bunch of fresh coriander
lemon juice and a dollop of crème fraiche.
2 tsp Protein World Coconut Oil
5. Makes 14 fishcakes.
100g spinach leaves
1 lemon, cut onto wedges
1 tsp crème fraiche

29
STEF FIT

Moroccan Spiced Vegetable Calories 539 1. Heat oven to 200 degrees C. Scatter the
Protein 19g vegetables over a couple of baking trays, drizzle
Tagine - Serves 3 Carbohydrates 88g with 1 tbsp coconut oil, season, then rub the oil
Of which sugars 26g over the veg with your hands to coat. Roast for 30
2 tbsp Protein World Coconut Oil Fibre 15g minutes until tender and beginning to brown.
4 carrots, cut into chunks Fat 8g 2. Meanwhile, add couscous to a pan of boiling
2 garlic cloves, minced Of which saturates 4g water and cook for 10-15 minutes or until fluffy.
4 small parsnips, or 3 large, cut Salt 0g 3. Fry the spices in 1 tbsp coconut oil– they
into chunks should sizzle and start to smell aromatic. Tip in
3 red onions, cut into wedges the tomatoes, chickpeas, apricots, honey and a
2 red peppers, deseeded and cut can of water. Simmer for 5 minutes until the sauce
into chunks is slightly reduced and the apricots plump, then
1 cup couscous stir in the veg and some seasoning.
1 tsp each ground cumin, paprika, 4. Serve with couscous and enjoy!
cinnamon and mild chilli powder
Small handful of soft dried
apricots
400g can chopped tomatoes
400g can chickpeas
1 tsp honey

Summer Super Seed Pasta Per serving 1. Cook pasta according the package directions.
Calories 513 Drain and rinse, and set aside.
Protein 14g 2. Preheat the oven to 200 degrees C and line a
Carbohydrates 42g baking sheet with parchment paper. Cut the
2 cups wholegrain pasta of which sugars 8g asparagus into thirds, toss in olive oil and place in
1/2 tin black beans (drained) Fibre 12g the oven for 10-12 minutes.
1 cup sweetcorn Fat 29g 3. Mix the pasta, black beans, corn, asparagus,
1/2 cup asparagus, chopped of which saturates 4g basil, and superseed blend together in a bowl.
2 tsp olive oil Salt 1g 4.To make the sun dried-tomato pesto, blend all
1/3 cup fresh basil, chopped ingredients together in a food processor. Salt and
30g Protein World superseed blend pepper to taste.
5. Mix 3-4 tbsp of the pesto into the pasta salad
Sundried tomato pesto: and taste. Add more pesto if desired. 
1 cup sundried tomatoes Serves 4
1 cup basil leaves
2 garlic cloves
1/4 cup toasted pine nuts
3 tbsp olive oil

30
STEF FIT

HOW TO GET UP AND GO

Motivation is what drives you to achieve something and follow it through. The fact
that you are reading this plan means that you want to improve your health and
fitness. Staying focused on your goal and making that commitment to yourself is the
crucial ingredient to success.

However, it is not about putting a lot of pressure on yourself. When you view a
challenge as a whole it can seem insurmountable and feel overwhelming which in turn
can make you question whether it is possible – the opposite of motivating! Break
down the task into bite size chunks and take it day by day, this approach is more
manageable and encouraging.

Making small changes to your daily routine will go a long way to make you feel
energised and positive, giving you the resources to succeed with this fitness plan and
better deal with all other aspects of life. Below are some ideas on how to make
positive tweaks to your routine and help you to get up and go.

Routine

A routine provides structure and discipline to your life – it is the framework by which
we live and go about our daily activities. Habits are born out of repetition so if
positive behaviours become part of our routine, this helps to develop good habits
(whilst breaking bad ones).

Having a routine also helps to save time by removing the need for decision making
and associated stress and removes the opportunity for procrastination. This improves
your overall efficiency and frees up time for you to spend doing other things you
love! It reduces the need for will power and determination, since if your goals are
built into your daily routine, you automatically do them rather than having to force
yourself. This builds momentum, if you do something day in day out then it becomes
easier to keep going, for example working out gets easier the more frequently you do
it.

Increased self-confidence is another result of a great routine, when we follow a

routine and stick to it the sense of satisfaction is rewarding, builds self-belief and
spurs you on further. Lastly but not least – a routine helps you to achieve your
goals!

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STEF FIT

HOW TO GET UP AND GO

Preparation

Preparation and routine go hand in hand. When you know what your day looks like,
it makes it much easier to plan for it. Prepare what you need for the next day before
you go to bed. Lay out your workout clothes so there is no debate in the morning,
you simply put them on. Make breakfast the night before, for example my Overnight
Oats is ideal so that in the morning you are ready to go. Make a nice refreshing
drink to keep in the fridge, for example cucumber water or homemade iced tea, which
will encourage you to keep hydrated throughout the day.

Starting the Day Right

If you want to have a productive day, it is important to make a great start. Getting
off on the wrong foot can negatively impact the rest of your day. From the moment
you open our eyes put that positive routine into action.

If you wake up to an alarm then how about waking up to your favourite song. Avoid
delaying getting out of bed and snoozing, make a habit of getting up straight away
(or after some light stretches) and you bypass the feeling of dread and negative
thoughts that may creep in whilst lying there. Start by taking some deep breaths in
bed and do some gentle stretches such as these:

1. Full body stretch: reach your arms over your head, clasp your fingers together
and push your palms facing towards the wall behind.Simultaneously point your toes
away from your arms, keeping your knees straight. Hold the stretch for 5 counts, then
exhale and release the stretch. Repeat 3 times total.

2. Self-hug: to gently stretch the lower back, lye on your back and bend your knees
until the soles of your feet are on the bed. Draw one knee in toward your chest at a
time, wrap your arms around both shins. Relax your head on your pillow and hold for
10 deep breaths.

Then have a refreshing shower, put on some music as you get ready, drink water to
re-hydrate or try adding lemon to hot water. Review your goals for the day and go
for it!

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HOW TO GET UP AND GO

Positive Mental Attitude

Envisage a new you, keep your goal front of mind and reaffirm the reasons why
you͛re doing this fitness plan. Imagine how you will feel when you͛ve completed it and
believe in yourself. When you feel that your motivation waning, remind yourself that
you CAN do it.

Breathe

If you͛re feeling overwhelmed during the day, rather than reach for the chocolates or a
glass of wine try an alternative. Take a few deep breaths to centre yourself, take a
walk, pick up the phone to a friend, paint your nails, have a nice shower or bath,
read a newspaper or book or make yourself a nice restoring cup of herbal tea.

Get off the Energy Roller-Coaster

Most of us reach for something sugary when we need an energy boost, do those
biscuits seem to be calling your name during the afternoon slump? Think again before
reaching for the quick fix - fast release carbohydrates such as sugary goods and
refined carbohydrates will have the opposite effect on your energy levels which are
bad for you mentally and physically. They may provide you with a sudden sugar rush
but it is short lived. They give a sharp rise in blood sugar which is closely followed
by an energy dip. In turn this may cause you to reach for the choccy digestives
again. Avoid this energy roller-coaster and eat sustainable, slow burn energy sources -
see more about this in the chapter A Brief Guide to Nutrition.

Before Bedtime
Go to bed with the right mind-set, despite whether you have had a good day or not.
Acknowledging that the day has passed and letting go of any negative thoughts and
feelings is important in allowing yourself to move forward and take positive steps. One
way is to keep a gratitude journal, jot down the things that you are thankful for and
this will help you to remember the positive things in your life. Re-focus for tomorrow,
perhaps write down some achievable tasks.

Sleep

Sleep is fundamental to good energy levels, waking up feeling refreshed and ready to
face the day. Modern life takes its toll on the quality of our sleep –our nervous
systems are over stimulated due to technology. Make an effort not to look at your
phone or computer an hour before bed, instead read a book to help you unwind.

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HOW TO GET UP AND GO

Eating a heavy meal close to bedtime keeps your body awake as it tries to digest
thus interfering with a good nights’ sleep. Other things to avoid before bed include
caffeine, alcohol, spicy food, chocolate or sugary snacks.

Workout Environment

Find a comfortable and safe space to workout, whether it be clearing a section of

your living room or if the weather is nice why not take it outside. Make use of your
garden or a nearby park (you could jog there as part of your warm up)! Make sure
you have everything accessible – a drink, towel and music. Make a playlist that you
can blast out loud at home to get energised for your workout (no-one can see you
dancing between those sets ;))!

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STEF FIT

HEALTHY DOESN'T MEAN LOW

CALORIE
Including more whole foods in your diet, or substituting your usual ͚treat ͛ or snacks
with healthier alternatives is no doubt beneficial for your health and wellbeing. Eating
healthily ensures that you look after your body from the inside out, providing it with
all the nutrients it needs to function at its best.

However, some healthy foods, whilst high in good fats, fibre, vitamins and minerals,
can also be very energy dense. It is easy to fall into the trap of over-eating these
foods under the premise that they are healthy. Below is a list of healthy foods that fit
under this category and should therefore be consumed in moderation (as with
everything in life)!

Avocado

Avocado is having its moment of fame, a staple on any good brunch menu whether
it’s smashed or in your smoothie! The creamy smooth flesh is high in good fats and
vitamin E and it is a source of soluble fibre and other vitamins and minerals – all
good reasons to include it in your diet. However, due to its high fat content it is high
in calories.

A whole medium sized avocado contains 250 calories – the same as a Mars bar!
Whilst an avocado is much better for you than a chocolate bar, is not a low-calorie
food. Be mindful when eating mashed versions including guacamole – it is very easy
to get carried away with this delicious dip! Stick to around half a medium avocado
per serving, which counts as one portion of your ‘5 A Day’.

Dried Fruit

Fruits are not just delicious but an important component of a healthy diet. They are
real, natural whole foods and a great source of fibre, antioxidants, vitamins and
minerals. Whilst fruit contains natural sugars, most have a low glycemic index due to
the fibre and fibre-like substances they contain.

When fruits are dried the natural sugars are concentrated and the product becomes
extremely high in sugar. For example, raisins are 70% sugar and one date can
provide 5g of sugar (the same as two digestive biscuits). Due to their moreish sugary
nature, it is easy to get carried away. You probably would not sit and eat four
apricots and a whole mango but when eating the dried version, it can be easily done!
Be aware of your portion sizes and combine dried fruit with other foods (e.g sprinkled
on yogurt) to slow digestion and reduce impact on blood sugar levels.

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STEF FIT

Nuts

All nuts are nutrition power houses and provide a wide range of essential nutrients
including fibre, protein, vitamins, minerals, antioxidant compounds and unsaturated fats.
They are low in carbohydrates and sugars and therefore have a very low glycemic
index i.e. no blood sugar spikes which makes them a great snack. A portion of nuts
is a sustainable source of energy and will supress your appetite.

However due to their high fat content (albeit good fats), nuts are very energy rich.
For example, 6 brazil nuts contain 190 calories and 10/12 macadamia nuts contain
200 calories.Choose nuts which are in their natural state, with skins on (more fibre),
unsalted and not roasted in oil. Some of the best options in terms of calories and
nutritional benefits are almonds, cashews or pistachios (23 nuts, 18 nuts, 50 nuts ~
160 calories respectively).

Nut/seed Butters

As with nuts, nut and butters are packed with nutritional benefits but are also very
high in calories. It is even easier to consume a large quantity of nut butter due to
the spoon-able format – who has stood in the kitchen eating nut butter straight out of
the jar with a spoon? Guilty! Well each tablespoon contains around 100 calories so
be careful - thinly spread on sliced fruit, wholegrain bread or crackers for a sustaining
snack. Choose 100% nut/seed butters i.e. with no added oil, sugar or salt and ideally
include the skin.

Dried Fruit and Nut Bars

The range of dried fruit and nut bars on the market is outstanding, hailed as a raw,
healthy and natural snack. Whilst they are more nutritious than highly processed
snacks, the base is often made from dates or raisins which means that they can be
high in sugar. It is not unusual for a bar of this nature to contain around 17g of
sugar, just to put that into perspective - a two finger Kit Kat contains 10g of sugar.
This type of ‘healthy’ wholefood bar is more suitable as a substitute to a sweet treat
rather than as a snack. Varieties that contain oats or have a higher nut content are
more filling and sustaining.

Dark Chocolate

Good quality darker chocolate varieties (60%-100% cocoa) contain a higher cocoa
content than milk chocolate and therefore less sugar. High cocoa chocolate also
contains flavonoids which have antioxidant properties and can stimulate endorphins
which enhance your mood. However these healthbenefits do not outweigh the fact

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STEF FIT

the dark chocolate contains just as many calories as milk or white chocolate. If you
are craving that chocolate hit then go for as dark as you enjoy, but remember to
stick to a sensible portion (around 35g i.e. a small individual size bar).

Greek Yogurt

Plain Greek yogurt is a great source of protein and calcium but bear in mind that the
authentic full fat varieties are often 10% fat, which means that a portion contains
around 210 calories. Once you’ve added honey and other topping, this ‘healthy’ snack
could reach around 400 calories. Choose a Greek yogurt which contains around 2%
fat (or 5% for a bit more indulgence) to keep the calories down.

Without doubt the foods listed above have nutritional benefits over processed foods,
for example a fruit and nut bar is most likely better for you than a chocolate bar, or
a handful of nuts is certainly more nutritious and sustaining than a packet of crisps.
Still include these foods in your diet but choose with care and exercise portion
control. Regardless of whether they came from a healthy source or not, if you
consume more calories than you burn, the body will store them as fat.

Gluten-Free

Foods Gluten-free is a popular diet nowadays, whether you have coeliac disease, an
intolerance or just prefer not to consume gluten as a personal choice. Of course, the
boom in gluten-free foods available is fantastic for those who are unable to consume
gluten for medical reasons. It is important to understand that gluten-free does not
mean healthy.

Packaged gluten-free foods are highly processed (often more so than their gluten
containing equivalents) and have no nutritional benefits. In fact, gluten-free products
can contain more saturated fat, sugar and salt than the regular versions, while also
being lower in fibre and protein. Not to mention that they are more expensive – dont͛
waste your money (unless you need follow a gluten-free diet for medical reasons).

Eating smart

Eating well is not about deprivation. The emphasis is on what you can eat (not what
you can͛t), which is delicious nourishing food that will satisfy you and make you feel
good. You can still enjoy generous portions of food by making smart choices, smart
substitutes and using smart cooking methods. Fill up your plate with healthy low-
calorie foods such as salad, vegetables and lean proteins, bulk up your breakfast or
snack with fruit. Steam, poach, grill or bake rather than frying in fat to save a lot of
additional calories.

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STEF FIT

Rest &
Recovery

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STEF FIT

REST & RECOVERY

Rest and recovery are an essential part of any training plan. Adequate rest and allowing your
body to recover between workouts ensures that you will get the most out of the training plan
and reap the maximum rewards.

Recovery

Recovery refers to steps taken to help the body repair. The body is constantly repairing itself
through a variety of mechanisms, for example cells regenerate and repair damaged tissue,
mutated DNA is repaired, and the immune system fights any invaders. These processes
require energy and use up the body’s resources for the healing process. Recovery is also
important for hormonal and neurological function.

Muscular recovery is a key element of a training program. The stress exerted on your muscles
during training damages the muscle fibres, these heal stronger than they were before, which
causes your muscles to grow. However, recovery encompasses all other parts of the body
including ligaments, tendons and bones. These are just as an important part of the picture as
muscles, as you will know if you have ever had a sprain or strain – it can bring your training
and progress to a grinding halt.

The opportunity for building muscle starts as soon as you put the weights down, in order to
get the maximum results from your workout you need to make recovery a priority. There are
actions we can take to support the body’s natural recovery process through nutrition,
hydration, posture, stretching, applying heat/ice and reducing stress.

• Do not skip rest days - these are an essential part of the plan. Include light activities such
as walking so that you stay active and encourage blood circulation to those aching muscles.
• Spend 20 minutes stretching after a workout or on your rest days – this will help to
relieve muscle tension and reduce soreness.
• Replenish your body with carbohydrates post workout - your body needs energy to build
muscles.
• Reduce stress – stress takes a toll on the body and reduces its ability to recover. Practice
relaxation techniques, have a nice massage or read a good book.
• Prepare your protein – protein intake is vital straight after a workout; a protein shake is a
convenient solution and will provide rapid absorption proteins.

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STEF FIT

REST & RECOVERY

Rest

Rest refers to the amount of time you spend resting your body, including sleep. Sleep is the
prime time for recovery, it is when the body carries out important maintenance including
healing and growth. Adequate sleep is essential to support mental health, hormonal balance
including appetitive regulation. I am sure that everyone has felt the effects of a late night or
bad night’s sleep the next day. Poor concentration, lack of focus/motivation, an insatiable
appetite and fatigue are all results of a bad night’s sleep that can thwart your training efforts.

The recommended sleep guidelines is between 7-10 hours a night. Everyone has individual
needs depending on genetics, lifestyle and age so you are the best judge of what you need –
listen to your body. Conversely, too much sleep can do more harm than good. Oversleeping
can throw your body clock out, put you at a greater risk of disease, give you brain fog and
make you feel lethargic. Below are some tips for a good sleep and rest routine. For more
pointers on sleep see the chapter How to Get Up and Go.

• The time slept before midnight is proven to be more effective than those slept after so aim to
get to bed at 10pm.
• Sleep in the most natural environment possible, with minimal artificial lights.
• Wake up when the sun comes up – let nature be your alarm clock.
• Fresh air and cooler temperatures help to improve the quality of sleep.
• Short naps can be beneficial and boost your performance – keep these to a maximum of 30
minutes so you are not left feeling groggy or not able to sleep at night. The best time for a
power nap is around 2 or 3 pm.
• Ensure you include down time in your daily routine, whether it be to watch your favorite TV
series, catch-up with a friend or simply putt your feet up and enjoy a cup of tea. Giving
yourself this time to unwind will restore and rejuvenate your mind and body and avoid burnout.

Dedicating time to look after your body through rest and recovery will maximise your output,
shorten recovery time and reduce risk of injury. Listen to your body, treat it kindly and it will
thank you for it.

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STEF FIT

TIPS FOR MUMS AND

STUDENTS
• The fact that you have already bought this guide is the perfect start. Being
able to work out in the comfort of your own home means you can be more
flexible and requires less effort and time than going to the gym.

• Have a plan and you will be more likely to follow it, particularly important for
those who are short on time. I have the workouts planned for you :) so you
just have to plan when they will fit into your day.

• Workout in the morning before the day gets away from you. Doing exercise in
the morning will release endorphins which will give you energy and focus for
the rest of day. If you are a mum this could mean setting aside 45 minutes
before the kids get up.

• Get other people involved – whether it’s your support network of fellow mums
or your friendship group at University.

• Include your kids - go for a fast walk in the park with the buggy, the extra
weight will also mean its͛ more challenging for you. Whilst your kids are in the
playground you could join in – do some tricep dips off a bench or pull-ups on
the monkey bars! Walk the kids to school if possible.
•
• Avoid bedtime procrastination and go to bed early. Sacrificing that extra episode
of your favourite Netflix show for a longer and better quality sleep is an easy
trade off and you will feel better for it the following day!

• Sacrifice 45 minutes of TV to do 45 minutes of exercise, this choice will always

make you feel better.

• Put your phone on aeroplane mode or silent when you work out so that you
are not distracted by your friends or family contacting you. This will enable you
to focus and complete your workout more efficiently.

• Take some time to plan the week ahead, whether it’s the weekly food shop or
how you can get the exercise plan to best fit in with your week.

41
Thank you for your continued support and good luck Fitties. Believe in yourself, work
for it and the results will soon start to show. You inspire me to keep going and help
as many people as possible to reach their goals and get strong with me.

The app is close to being finished, where you guys can train with me and get my
most updated workouts, daily motivation, progress photo bank and many more
features to come. You will still be getting an exclusive offer email so watch out for
it.

With love,

GO GET IT! WORK FOR IT!

Feel free to drop me a message with any questions and keep me posted with your progress
by tagging me on Instagram @stef_fit #fittysquad

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STEF FIT

EXERCISE GLOSSARY
YOU TUBE DEMONSTRATIONS – SEARCH AND FOLLOW STEFANIE WILLIAMS

BENCH JUMP

1.Stand with your feet shoulder width apart 2-3 feet away from the bench.

2.Drop into a quarter squat, then push your feet into the floor and jump onto the bench.

3.Try to land softly by bending your knees into squat position as you land.

DUMBBELL AROUND THE WORLD

1.Stand with your feet shoulder width apart holding a dumbbell in each hand with your arms straight.
Keep your head up, chest up and shoulders back.

2.Keeping your arms straight, move the dumbbells creating a semi-circle until they touch above your
head and then lower back down to the starting position.

DUMBBELL BENCH ROW

1.Use a flat bench and place a dumbbell on each side of it.

2.Stand by the side of the bench and place your right knee on the bench. Bend your torso forward
from the waist until your upper body is parallel with the floor. Place your right hand on the other end
of the bench for support.

3.Whilst keeping your back straight, use your left hand to pick up the dumbbell, with your palm facing
towards your torso and arm hanging straight. This is your starting position. Pull the weight straight up
to the side of your chest, keeping your upper arm close to your side while your torso stays still.
Focus on the back muscles when you reach the contracted position of the exercise. Only the arm
should move.

4.Lower the resistance straight down to the starting position. Repeat the movement for the specified
amount of repetitions. Switch sides and repeat again with the other arm.

DUMBBELL BENT OVER ROW

1. Hold a dumbbell in each hand with palms facing your torso. Bend your knees and bring your torso
forward by bending at the waist. Keep your back straight and core engaged until it is almost parallel
to the floor. Keep the back of your head and neck in line with your back. Let your arms hang
perpendicular to the floor and your torso.

2. Keeping your back still and core engaged lift the dumbbells to your side, keeping the elbows close
to the body. Squeeze your back muscles to do this and hold at the top.

3. Lower the weight to return to your starting position.

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DUMBBELL CHEST FLY

1.Lie down with your back and legs flat on the floor. Hold a dumbbell in each hand with your palms
facing the ceiling and place your arms perpendicular to your torso in line with your shoulders.

2.Keep your elbows slightly bent, squeeze the chest muscles so that the dumbbells meet and touch
above your chest then slowly lower them back down to the starting position.

DUMBBELL FRONT SQUAT

1.Stand with your feet shoulder width apart and slightly facing outwards. Lift a pair of dumbbells up
onto your shoulders so that one end of each dumbbell rests on top of each shoulder.

2.Squat by bending your knees, swivel from the hips by pushing your bum back. Keep your back
straight, chest up and look forward. Keep your core and glutes tight. Make sure that the weight is
pushing through your heels.

3.When your thighs are parallel with the ground, contract your legs and glutes to push the weight up
back to the starting position.

DUMBBELL GLUTE BRIDGE

1.Lie with your feet flat on the floor and a dumbbell across your hips.

2.With knees bent, lift your hips up by squeezing your glutes and pushing your heels into the floor,
hold and squeeze at the top for two seconds.

3.Return to the start position by lowering your hips back to the floor.

4.For glute bridge with abduction, place a resistance band around your shins just below your knees.
When you raise your hips and squeeze your glutes, simultaneously push your legs outwards against
the resistance band.

DUMBBELL HAMMER CURL

1.Stand with your feet shoulder width apart holding a dumbbell in each hand with your arms straight.
Keep your head up, chest up and shoulders back.

2.While keeping your upper arm still and elbows in, curl the weight up until your biceps are fully
contracted and the dumbbell is at shoulder height.

3.Slowly lower the dumbbells back to the starting position.

REVERSE DUMBBELL FLY

1.Hold a dumbbell in each hand with palms facing your torso. Bend your knees and bring your torso
forward by bending at the waist until it is parallel to the floor. Keep your core engaged and the back
of your head and neck in line with your back.

2.Let your arms hang perpendicular to the floor and your torso.

3.Keeping your back still and core engaged lift the dumbbells away from each other to the side in an
arc motion. The arms should be elevated until they are parallel with the floor. Squeeze your back
muscles to do this and hold at the top.

4.Slowly lower the weights to return to your starting position.

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DUMBBELL ROMANIAN DEADLIFT

1.Stand up straight and hold the dumbbells at hip level with an overhand grip. Shoulders back, head
up, knees very slightly bent.

2.Lower the dumbbells by pushing your bum back and hinging at the hips with knees slightly bent.
Keep the dumbbells close to your body and look forward with your shoulders back.

3.As you lower the dumbbells slowly you should feel this pull on your hamstrings, lower the dumbbells
to just below the knee or a bit further if you feel comfortable.

4.Return to the starting position by pushing your hips forward and contracting your glutes to stand up
straight.

DUMBBELL SINGLE LEG DEADLIFT

1.Stand with your feet shoulder width apart, hold a dumbbell in your right hand, hanging to the side of
your body.

2.Stand on your right leg, keep the knee slightly bent and look straight ahead. Perform a Romanian
deadlift on you right leg by bending at the hip and extending your left leg behind you for balance.

3.Lower the dumbbell until your torso is parallel to the floor and then return back to the standing
position.

4.Repeat on the opposite leg.

DUMBBELL INCLINE CHEST FLY

1.With a dumbbell in each hand, lie on an incline bench that is set to an incline angle of around 30
degrees. Extend your arms straight above you keeping only a slight bend in your elbows. Your palms
should be facing towards each other. This is the starting position.

2.Start to slowly lower the arms to the side while keeping them extended until they are nearly
horizontal with your palms facing the ceiling.

3.Start to then bring the dumbbells back up to the starting position by contracting your chest muscles.
There should be no movement from the elbow joint, just shoulders.

DUMBBELL INCLINE CHEST PRESS

1.Lie down on an incline bench holding a dumbbell in each hand with your upper arm perpendicular to
your torso whilst creating a 90 degree angle with your forearm which point up towards the ceiling.
Palms facing towards your feet.

2.Use your chest to push the dumbbells up until your arms are nearly straight, hold for a second
before slowly lowering them back to the starting position.

DUMBBELL STANDING SHOULDER PRESS

1. Stand up straight with a dumbbell in each hand and arms by your side.

2. Place the dumbbells on your shoulders with your palms facing forward.

3. Push the dumbbells towards the ceiling until they touch, then slowly lower them back onto your
shoulders to complete a rep.

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ELEVATED COSSACK SQUAT LEFT AND RIGHT

1. Stand with your feet wide apart.

2. Hold a dumbbell at the base with both hands at waist height.

3. Lower yourself by bending your right knee as if squatting on that leg whilst keeping your left leg
straight. Keep your back straight and core engaged.

4. Stop when your right thigh is parallel to the ground and then push yourself back up driving through
the right heel. Do the same for the left leg.

5. For an elevated cossack, place the leg which stays parallel with the floor on a raised platform.

KETTLEBELL SINGLE ARM ROW

1. Hold a kettlebell in one hand with palm facing your torso. Bend your knees and bring your torso
forward by bending at the waist. Keep your back straight and core engaged until it is almost parallel
to the floor. Keep the back of your head and neck in line with your back. Let your arms hang
perpendicular to the floor and your torso.

2. Keep your back stationary and core engaged as you drive your elbow back and squeeze your back
muscles to lift the kettlebell. Keep your elbow close to the body and hold for one second at the top.,

3. Lower the weight to return to the starting position.

KETTLEBELL UPRIGHT ROW

1. Stand with your feet slightly wider than shoulder width apart and toes pointing out, hold a kettlebell
with both hands out in front of you and straight arms. Keep your head up, chest up and shoulders
back.

2. Lift the kettlebell by raising your elbows up and to the side until the kettlebell nearly touches your
chin. Lower it back down to the starting position.

KNEELING KICK BACK WITH ANKLE STRAP

1. Using a cable machine, attach your ankle in an ankle strap.

2. Kneel on the floor with your back straight and hands directly below your shoulders.

3. Push your right leg back behind you as high as possible until it is nearly straight contracting your
glutes.

4. Try to push backwards with your heel to generate more contraction.

5. Repeat on the other side.

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OVERHEAD DUMBBELL TRICEP EXTENSION
1.Stand up with a dumbbell held by both hands and feet shoulder width apart. Use both hands to lift the
dumbbell over your head until both arms are fully extended.
2.Keep your upper arms close to your ears and elbows, lower the weight behind your head until your
forearms touch your biceps.
3.Push back up to the starting position using your triceps.

PLANK JACKS
1.Get into the low plank position, support your weight on your toes and forearms. Your elbows should be
directly below the shoulder.
2.Keep your core engaged and body in a straight line at all times.
3.Jump your feet out to the side and then back to the starting position.

PLANK SIDE STEP

1.Get into the low plank position, support your weight on your toes and forearms. Your elbows should be
directly below the shoulder.
2.Keep your core engaged and body in a straight line at all times.
3.Step one foot out to the side and back in and then the other foot out and back in.

PLANK TO TRICEP EXTENSION

1.Get into a low plank position, support your weight on your toes and forearms with your palms on the
floor elbow width apart. Your elbows should be directly below the shoulder.
2.Keep your core engaged and body in a straight line at all times. Push up onto your palms by
contracting your triceps. Lower back down to the starting position.

SEATED ALTERNATING DUMBBELL SHOULDER PRESS

1.Sit on a chair or bench with a dumbbell in each hand and your arms by your side.
2.Raise the dumbbells up onto your shoulder with palms facing forward.
3.One arm at a time, push the dumbbell towards the ceiling, lowering one arm to the starting position
before pushing up with the other arm.

SEATED DUMBBELL BICEP CURL

1.Sit on a bench set at 90 degrees. Hold a dumbbell in each hand with your arms straight. Keep your
head up, chest up and shoulders back.
2.While keeping your upper arm still and elbows in, curl the weight up with both arms until your bicep is
fully contracted and the dumbbells are at shoulder height.
3.Slowly lower the dumbbells back to the starting position.

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SEATED LOW ROW CABLE

1.Sit down on a low row cable machine with a V-bar attached. Place your feet on the front platform
with your knees slightly bent and not locked.

2.Lean over from your hips keeping your back straight and grab the V-bar handles.

3.With your arms extended pull back until your torso is at a 90-degree angle from your legs. This is
the starting position of the exercise.

4.Keeping the torso stationary, pull the V-bar back towards your torso by squeezing your back muscles
whilst keeping your arms close until you touch the abdominals. Hold that contraction for a second and
slowly go back to the starting position.

SWISS BALL GLUTE BRIDGE

1.Lie with your back flat on the floor and feet elevated on top of a Swiss Ball.

2.With knees bent, lift your hips up by squeezing your glutes and pushing your heels into the Swiss
Ball, hold and squeeze at the top for two seconds.

3.Return to the start position by lowering your hips back to the floor.

SWISS BALL TUCK

1.Place a Swiss Ball nearby and lay on the floor in front of it with your hands on the floor shoulder
width apart in a push-up position. Place your lower shins on top of the Swiss Ball with your legs fully
extended. Your body should be in a press up type position with your arms fully extended. This is the
starting position.

2.While keeping your back straight and your upper body still, pull your knees in towards your chest by
squeezing your abs and allowing the ball to roll forward under your ankles. Now slowly straighten your
legs, rolling the ball back to the starting position.

TRX CHEST PRESS

1.Adjust the height of handles so they are level with your hands when you are standing up straight
with your arms hanging down.

2.Hold the handles with an overhand grip and set yourself up in a push-up position so that your body
forms a straight line from your shoulders to your ankles. Your arms should be fully extended and your
core engaged.

3.Lower your body slowly by allowing the elbows to flex whilst maintaining a straight torso. When your
elbows break 90 degrees, pause before using your chest muscle to push yourself back up to the
starting position.

TRX HAMSTRING CURL

1.Lie on your back in front of TRX suspension handles about 12 – 15 inches off the floor.

2.Place your feet in the straps, and then push down to raise your hips from the floor. Extend the
knees and keep the body in straight line. This will be your starting position.

3.To perform the movement, flex the knees, drawing your feet towards your glutes by contracting your
hamstrings. Then slowly return to the starting position.

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TRX KNEE TUCK

1. Adjust the TRX straps so the handles are set around your arm length from the floor.

2. Go into a push up position in front of the suspension system, place your feet into the handles so
that your legs are straight and hips extended. This will be your starting position.

3.Start the movement by flexing the hips and knees, bringing your knees towards your chest by
contracting your abs. Then return to the starting position by extending your legs back out.

TRX LUNGE

1.Suspend one TRX handle about 20 inches from the floor.

2.Facing away from the handle, place your rear foot into the handle behind you. Your leg with your
foot placed in the handle should from a 90 degree angle.

3.Keep your head looking forward and your chest up, with your knee slightly bent. This will be your
starting position.

4.Start the lunge by flexing the knee and hips, lowering yourself to the ground. Keep your weight on
the heel of your foot and maintain your posture and engaged your core throughout the exercise.

5.Once your leg with the weight on it nearly reaches a 90 degree angle then reverse the motion,
extending through the hip and knee to return to the starting position.

TRX MOUNTAIN CLIMBER

1.Adjust the TRX straps so the handles are set around your arm length from the floor.

2.Go into a push up position in front of the suspension system, place your feet into the handles so
that your legs are straight and hips extended. This will be your starting position.

3.Start the movement by flexing one hip and knee, bringing your knee towards your chest by
contracting your abs. Then return this leg to the starting position and repeat for the other leg.

TRX PLANK WITH ABDUCTION

1.Adjust the TRX straps so the handles are set around half your arm length from the floor.

2.Get into the low plank position, support your weight with your feet in the handles and forearms on
the floor. Your elbows should be directly below the shoulder, legs straight and body horizontal.

3.Whilst keeping your body horizontal, open your legs and then close them.

WEIGHTED ELEVATED SINGLE LEG GLUTE BRIDGE

1.Lie on the floor with your arms at a 45 degree angle to your torso and your knees bent with one
foot flat on the floor and one foot elevated on a bench.

2.Hold the leg that isn͛t on the bench straight in the air. Place a weight across your hips.

3.Lift your hips up by squeezing your glutes and pushing your left heel into the bench and hold at the
top for one second.

4.Return to the starting position by lowering your hips back to the floor.

5.Repeat for opposite leg.

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WIDE GRIP LATERAL PULL DOWN

1.Sit on a lateral pull down machine. Place your hands on the bar so that your arms are extended
straight above your head.

2.Keep your head up, chest up and shoulders back. Pull the bar down until it is level with your
shoulders whilst squeezing your back muscles.

3.Slowly let the bar go back up to the starting position with your arms straight above your head.

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