FREE TRIAL - THE ASN 10 WEEK CHALLENGE
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FREE
TRIAL
1 THE ASN 10 WEEK CHALLENGE - 2020 | Australian Sports Nutrition Sign up at ASN10WEEK.COM.AU
TRIAL
CONTENTS
P3. Who is ASN?
P5. 5 reasons to join an ASN Challenge
P6. What will you receive?
P10. FREE Trial A day in the life of an ASN challenger
P11. Nutrition
P12. Meet your Dietitian
P13. Example weekly Meal Plan
P 14. N ine FREE meal plan recipes for one day
- vegan, vegetarian & standard
P20. Training
P21. Meet your Trainers
P22. At Home Training Program explained
P23. FREE At Home Workout
P24. Gym Training Program explained
P25. FREE Gym Workout
P26. Functional Fitness Training Program explained
P27. FREE Functional Fitness Workout
P28. Mindset
P29. Meet your Mindset Mentor
P30. F
REE self-awareness exercise one:
Who are you?
FREE self-awareness exercise two:
What does your self-talk say about you?
2 THE ASN 10 WEEK CHALLENGE - 2020 | Australian Sports Nutrition Sign up at ASN10WEEK.COM.AU
WHO ARE WE?
At ASN, we are proud to be a family-owned Australian company who
has remained steadfast in our commitment to prioritising quality over
quantity and substance over hype since 2002. Whether you’ve heard of
us, seen one of our iconic 37 purple stores across Australia, are a loyal
customer, or are a complete newcomer to the industry, we’re ready to
embark on this journey with you to make 2020 the year of kicking goals
and prioritising health.
The ASN 10 Week Challenge is more than just a challenge. It’s where
a group of like-minded people come together to sweat, learn and grow.
This is an annual event designed to give you the support, resources,
and education required to transform your life to reach your health and
fitness goals.
At ASN, we’re no stranger to executing incredible fitness challenges
that continually raise the bar. Since our first challenge in 2014, we’ve:
• Transformed over 22,000 lives
• Executed 12 incredible fitness challenges
• Given away more than $255,000 worth of prizes
• C ontinued to add greater value, more expert mentors,
and better support than ever before
3 THE ASN 10 WEEK CHALLENGE - 2020 | Australian Sports Nutrition Sign up at ASN10WEEK.COM.AU
WHAT MAKES THE ASN
10 WEEK CHALLENGE
SO POPULAR?
We’ll let our Challengers results speak for themselves…
“W here I’ve previously failed with health kicks is that I had no
knowledge on how to properly fuel my body and the type of training
I should’ve been doing. Since joining the ASN 60 Day Challenge, I
feel more confident in my training and nutrition. I love knowing what
meals I have to make for the week and what training I need to do, and
have full confidence that they’re going to get me the results I want.
There’s no planning or research required from my end. It’s already
mapped out for me.” - Christine, ASN 60 Day Challenge
Cheryl Downer
Simon Webb
4 THE ASN 10 WEEK CHALLENGE - 2020 | Australian Sports Nutrition Sign up at ASN10WEEK.COM.AU
5 REASONS YOU SHOULD
JOIN AN ASN CHALLENGE
It won’t break the bank - From personal training to meal planning
1
and groceries, it’s no secret that prioritising your health can come with
a heavy price tag. However, The ASN 10 Week Challenge allows you to
receive the resources, education and support required to transform your
health, at a fraction of the cost. For only $139, you’ll receive a full
10-week meal plan, training program, mindset coaching, supplement
pack, support and more. All of this for only $1.98 per day!
You can eat and train the way you like - The ASN 10 Week Challenge
2
has been carefully designed to work seamlessly with your lifestyle.
At ASN, we’re all about flexibility. We respect that everyone has varying
preferences and requirements when it comes to nutrition and fitness,
which is why we don’t offer a cookie cutter approach to our meal plans
and training programs. You can choose between our standard, vegan
and vegetarian set meal plans or build-your-own meal plan from our
wide selection of macro-friendly meals, if you want to customise your
nutrition. Likewise, you can alternate between our At Home, Gym and
Functional Fitness training programs, or stick to just one if you have
a favourite.
3
You’ll join an incredible online community - At ASN, we know that
we’re all stronger in numbers. Upon signing up, you’ll be welcomed into
an exclusive online community with the ASN team, our expert mentors,
and your fellow challengers. You’ll get the opportunity to ask questions,
participate in live Q&A sessions, learn about nutrition, exercise and
mindset, and engage with challengers. This is the perfect place to feel
supported to learn, ask questions, and to truly get the most out of
your experience.
4
You’ll have support every step of the way - From our team of
expert mentors and trainers to the ASN support team and your fellow
challengers, you’ll have full support throughout your journey. Whether
you’ve got questions, are seeking advice or simply don’t know where
to start, we promise you won’t have to do it alone with our extremely
helpful and engaged team. In fact, the support we offer is what has
so many challengers coming back year after year!
5
It’s designed for all fitness levels - Whether you’re brand new to
fitness and are ready to take your first steps in changing your habits
or are a fitness fanatic keen to take your results to the next level,
our challenge has been carefully designed to suit all fitness levels.
We’ve adapted our training programs to be suitable for beginners,
intermediate and advanced trainers and offer beginner-friendly
resources and education.
5 THE ASN 10 WEEK CHALLENGE - 2020 | Australian Sports Nutrition Sign up at ASN10WEEK.COM.AU
WHAT YOU
WILL RECEIVE
At Home Gym Functional
Training Program Training Program Training Program
Booty Strengthening Standard Vegetarian
Training Program Meal Plan Meal Plan
Vegan Mindset Nutrition
Meal Plan Coaching Coaching
Exercise Dedicated Body Composition
Coaching Online Support Analytics
Weekly Exclusive Online Supplement
Live Q&As Challenge Community Pack
6 THE ASN 10 WEEK CHALLENGE - 2020 | Australian Sports Nutrition Sign up at ASN10WEEK.COM.AU
LET’S TAKE A
CLOSER LOOK
W h i l e su ppl ement s may be o u r exper t i se, we’ r e
st ro ng bel i ev ers i n l o o ki ng at h eal t h h o l i st i ca lly .
Fro m t h e fo o d s we co nsu me and t h e way we m ov e
o u r bo d y to t h e mi nd set we ad o pt , each par t of ou r
bo d y i s i nt erco nnect ed and req u i res eq u al att e n t ion
to t ru l y t h ri v e.
The ASN 10 Week Challenge has been designed to
highlight all the important areas of health to provide
you with an all-encompassing solution that focuses
on making sustainable changes to the fundamental
areas of your health. Here’s how the challenge works:
Accurate Body Insights *
As part of our ASN 10 Week Challenge, challengers
will receive a generous discount on InBody scans,
which can be used at any one of our 37 stores
nationwide. Unlike your scales, an InBody Scan is a
detailed reporting tool that allows you to accurately,
non-invasively and efficiently measure and assess your
body composition. Each scan is usually $50. However,
you’ll receive 3 scans for $60 when you join the
challenge. Save $90! * Available at most ASN Stores.
Workout Programs
The ASN 10 Week Challenge training programs have
been carefully designed by three qualified and
experienced Personal Trainers to promote weight loss.
We have a variety of training programs, plus plenty of
tips, tricks and benchmark tests throughout to keep you
feeling motivated, inspired and challenged. Better still,
you will have the flexibility to train the way you like.
Whether you prefer working up a sweat from the
comfort of your own home, feel inspired in a gym
environment, or love the idea of doing a short and
sharp functional training session at a location of your
choice, we offer a range of programs to suit all taste.
Enjoy a full library of exercise videos demonstrating
correct technique and online support every step of the
way. You can choose one of the following, or alternate
between all three:
• At Home Training Program
• Gym Training Program
• F unctional Fitness & Booty Strengthening
Training Program
7 THE ASN 10 WEEK CHALLENGE - 2020 | Australian Sports Nutrition Sign up at ASN10WEEK.COM.AU
Meal Plans The ASN 10 Week Challenge meal plans have been designed by a PhD accredited Dietitian. As part of our all-encompassing weight loss pack, our Dietitian has removed the stress and guesswork out of eating wholesome, balanced and delicious meals to promote not just weight loss, but sustainable healthy eating habits. You will receive a meal plan that has been designed according to your gender and weight, with the calorie and macro breakdown calculated to meet your daily needs to help you achieve your desired body composition. With flexibility in mind, you can alternate between a fixed weekly meal plan or take advantage of our brand new feature, which allows you to ‘build-your- own’ meal plan from a wide selection of macro-friendly meals, should you have specific dietary requirements or simply prefer to mix it up. In addition to meal plans, you will also receive support, live Q&As, and education to improve your nutrition not just for the duration of the challenge, but for long after. You can choose one of the following, or alternate between all three: • Standard • Vegetarian • Vegan Mindset Support It’s no secret that any physical transformation must first start from within. Throughout the 10 weeks, your Mindset Mentor will share live Q&A sessions, educational videos, and mindset activities to keep engagement high and to help you stay aligned with your goals. By using industry tools and exercises to educate you on healthy and mindful habits, the mindset component of our challenge is designed to help you cultivate a balanced and positive mindset and outlook on all areas of your life - from nutrition and exercise to home and work life. We don’t expect you to navigate the world of health and fitness alone. From our support team, in-store team and challenge mentors, you will have the guidance you need to make sustainable health changes. Education & Support Implementing sustainable changes requires education. Harnessing the expertise of our three qualified Personal Trainers, PhD accredited Dietitian, and Mindset Mentor, our ASN 10 Week Challenge is designed to educate and support you to make healthier changes to transform your life. You will receive weekly live Q&A sessions, videos, educational posts, forum support, and weekly electronic newsletters. 8 THE ASN 10 WEEK CHALLENGE - 2020 | Australian Sports Nutrition Sign up at ASN10WEEK.COM.AU
Supplement Pack
You will receive the ultimate supplement pack,
designed to support your weight loss goals and to work
seamlessly alongside the meal plans and training “I loved how the
programs. You will have the option to choose between:
training plans pushed
me to my limits. They
were challenging, but
still achievable. This
challenge encouraged me
to get out of my comfort
ASN PACK zone at the gym.”
- Bianca, ASN 60 Day Challenger
Evolve Lipo Whey, Evolve Pyro & ASN Shaker
Evolve Lipo Whey Evolve Pyro
• C an support muscle recovery • C
an enhance metabolism
and fat burning
• C
an help you feel fuller
for longer • Can increase energy levels
• C
an help the body use stored • Can boost mood
fat for energy
PLANT PACK
Project U Plant, Project U Thermo & ASN Shaker
Project U Thermo
Project U Plant • Can boost metabolism
• V egan-friendly plant-based • Can suppress appetite
protein • Can enhance mood
• Gluten and soy-free
• C
an aid muscle recovery
and growth
9 THE ASN 10 WEEK CHALLENGE - 2020 | Australian Sports Nutrition Sign up at ASN10WEEK.COM.AU
FREE TRIAL
STARTS HERE
EXPERIENCE A DAY IN THE LIFE
OF AN ASN CHALLENGER
10 THE ASN 10 WEEK CHALLENGE - 2020 | Australian Sports Nutrition Sign up at ASN10WEEK.COM.AULET’S EAT
STANDARD, VEGETARIAN &
VEGAN FRIENDLY RECIPES
“Thank you Kirsty Seward
for showing us how good
healthy nutrition can be
easy wherever we are.” -
Kristy, ASN 60 Day Challenger
11 THE ASN 10 WEEK CHALLENGE - 2020 | Australian Sports Nutrition Sign up at ASN10WEEK.COM.AUNUTRITION
Say hi to Kirsty, your challenge Dietitian!
Founder of Revive Nutrition, Kirsty Seward is an
Accredited Practising Dietitian who is committed to
providing evidence-based dietary information focused
on helping people create a wholesome and balanced
diet that complements their lifestyle. Kirsty is a
university PhD qualified professional who is equipped
with the required knowledge and skills to provide
quality nutrition assessments, education and advice
and to deliver the ultimate 10 week challenge meal
plans targeting weight loss.
Kirsty’s approach to nutrition
and the foundation of her business
is built on one fundamental principle:
to help people create a positive and
healthy relationship with food.
12 THE ASN 10 WEEK CHALLENGE - 2020 | Australian Sports Nutrition Sign up at ASN10WEEK.COM.AUWEEKLY MEAL PLAN
Monday Tuesday Wednesday Thursday Friday Saturday Sunday
B
French Toast (S) Apple Pie Protein Oats (S) Sweet Potato Sweet Raisin Berry Protein Apple &
Crumpets (V) Toast & Protein Toast (V) Smoothie (S) Cinnamon
Shake (VF) Overnight Oats
(VF)
L
Grilled Chicken Stuffed Zucchini Tandoori Stuffed Chickpea Pesto Revive Green’s Tofu Red Curry
& Mango Salad (V) Chicken Burger Mushrooms (VF) Pasta (V) Bowl w. Chicken (VF)
(S) (S) (S)
D
Mexican Sweet Pesto Pizza (V) Asian Style Soba Noodles & Enchiladas & BBQ Chicken Mac & Cheese
Potato Fries (S) Salmon (S) Greens (VF) Salsa (V) Pizza (S) (VF)
Note: This is a flexible ‘build-your-own’ style meal plan using a combination of standard, vegetarian and vegan recipes! All meal plans include
snacks (not pictured).
(S) Standard recipes (VF) Vegan-friendly recipes (V) Vegetarian recipes
B Breakfast L Lunch D Dinner
Fun fact 1:
Short on time and struggling to organise your weekly shopping list? No stress, simply
select your weekly meal plan or build-your-own and receive an automated shopping
list. No planning or organisation required!
Fun fact 2:
Meat eater, dairy intolerant or plant-lover? It doesn’t matter! Our delicious meal plans
have been carefully designed to cater to various dietary requirements. We offer full
vegan, vegetarian and standard meal plans. Choose your preferred meal plan, or
alternate between all three!
13 THE ASN 10 WEEK CHALLENGE - 2020 | Australian Sports Nutrition Sign up at ASN10WEEK.COM.AUSTANDARD (S)
RECIPES
Note: The following sample recipe ingredient portions
are based off a female 75-84kg weight category.
However, the challenge meal plan recipes will differ
according to gender and weight category.
Breakfast: Protein Oats
Ingredients:
40g Oats, traditional
70g Egg Whites
1 tsp Sugar Free Maple Syrup
90g Blueberries and Raspberries, fresh or frozen
30g (1.5 tbsp) Ricotta Cheese, reduced-fat
Method:
Place oats and water in a pan and cook on the stove,
according to packet instructions
Once oats are ready, turn the heat down and add egg
whites, stirring until fluffy
Take off heat and stir through berries and ricotta
cheese
Top with maple syrup and enjoy!
14 THE ASN 10 WEEK CHALLENGE - 2020 | Australian Sports Nutrition Sign up at ASN10WEEK.COM.AULunch: Tandoori Chicken Burger Dinner: Asian Style Salmon
Ingredients Ingredients:
120g Chicken Breast, raw 160g Atlantic Salmon
2 slices Soy & Linseed Bread 4 tsp Sweet Chili Sauce
2 Lettuce Leaves, shredded 1 tsp Garlic, minced
6 Cherry Tomatoes 1 tsp Ginger, minced
15g Red Onion Lemongrass, to taste
40g Beetroot, canned 1 small Bok Choy
1 slice Light & Tasty Cheese, sliced 3 spears Asparagus
21g Tandoori Paste, mild 160g Sweet Potato, raw
150g Broccoli
Method:
Coat chicken breast in tandoori paste Method:
Heat a non-stick pan on medium heat and cook chicken Preheat oven to 180 degrees (fan forced)
breast until cooked through
Chop sweet potato into cubes and place in an oven
Toast bread proof dish
Slice tomatoes and onion and drain beetroot from the Bake for approximately 25 minutes
can
Cut a piece of baking paper big enough to wrap around
Assemble lettuce, beetroot, tomatoes, red onion and the salmon
chicken on the bread and enjoy!
Place salmon on the paper and top with ginger, garlic,
lemongrass and sweet chili sauce
Wrap salmon in baking paper, placing the salmon
upside down to keep it closed
Place in the oven and bake for approximately 10
minutes or until cooked through to your liking
Whilst salmon and sweet potato are cooking, prepare
and steam the asparagus, broccoli and bok choy
Serve and enjoy!
15 THE ASN 10 WEEK CHALLENGE - 2020 | Australian Sports Nutrition Sign up at ASN10WEEK.COM.AUVEGETARIAN (V)
RECIPES
Note: The following sample recipe ingredient portions
are based off a female 75-84kg weight category.
However, the challenge meal plan recipes will differ
according to gender and weight category.
Breakfast: Apple Pie Crumpets
Ingredients:
2 Crumpets, wholemeal
20g Slivered Almonds
75g Apple Slices, canned or fresh
40g (2 tbsp) Light Ricotta Cheese
Cinnamon, ground, to taste
Method:
Toast crumpet
Top with ricotta, apple slices and cinnamon
Serve and enjoy!
16 THE ASN 10 WEEK CHALLENGE - 2020 | Australian Sports Nutrition Sign up at ASN10WEEK.COM.AULunch: Tofu Red Curry Dinner: Enchiladas & Salsa
Ingredients: Ingredients:
120g Tofu, hard 2 Mission Corn Tortilla
125g Brown Rice and Quinoa, cooked 75g Four Bean Mix, canned
50g Broccoli 30g Corn Kernels, canned
40g Zucchini 1 tsp Taco Seasoning
30g Carrot 70g Enchilada Sauce, store bought
12g (1 serve) Thai Red Curry Paste 30g Cherry Tomato
75ml Lite Coconut Milk 30g Cucumber
20g (1tbsp) Light Sour Cream
Method: 20g Mozzarella Cheese, reduced-fat
Cook brown rice and quinoa according to the packet
Dice tofu and chop vegetables Method:
Heat a non-stick pan on medium heat Preheat oven to 170 degrees celsius (fan forced)
Add tofu to pan and cook until browned Line a baking tray with baking paper
Add vegetables and cook for a further 5-10 minutes Heat a non-stick pan on medium heat and add bean mix
and half of the corn. Cook for 5 minutes
Add red curry paste and lite coconut milk, mix well
Add taco seasoning and a dash of water and cook for
Leave to simmer for 10 minutes
approximately 5 minutes
Serve on top of brown rice and quinoa
Spoon four bean mix into corn tortillas, roll up tortillas
and place on lined baking tray
Top with enchilada sauce and cheese
Bake for 10-15 minutes or until cheese is golden
Salad salsa: Dice tomato and cucumber and place in a
bowl. Add corn and mix well
Serve enchiladas with salad, top with source cream
17 THE ASN 10 WEEK CHALLENGE - 2020 | Australian Sports Nutrition Sign up at ASN10WEEK.COM.AUVEGAN (VF)
RECIPES
Note: The following sample recipe ingredient portions
are based off a female 75-84kg weight category.
However, the challenge meal plan recipes will differ
according to gender and weight category.
Breakfast: Sweet Potato Toast & Protein Shake
Ingredients:
100g Sweet Potato
55g (1/2 medium) Banana or Berries
20g (1 tbsp) Mayver’s Protein Peanut Butter
1/4 tbsp Chia Seeds
39.3g (1 scoop) Project U Plant Protein
Method:
Peel sweet potato and slice lengthways approximately
1-2 cm thick
Heat in microwave for 2 minutes to soften
Place the sweet potato in the toaster until golden
Top with peanut butter, banana/berries and chia seeds
Enjoy and drink with a Project U protein shake!
18 THE ASN 10 WEEK CHALLENGE - 2020 | Australian Sports Nutrition Sign up at ASN10WEEK.COM.AULunch: Stuffed Mushrooms Dinner: Mac & Cheese
Ingredients: Ingredients:
160g Portobello Mushrooms 50g Vetta Smart Pasta, dry weight
50g Zucchini 50g Mozzarella, light
30g Carrot 125ml Dairy-free Milk, Almond Milk or Rice Milk
100g Passata 30g (2 tbsp) Nutritional Yeast Flakes
25g Tomato Paste 1 tsp Garlic, minced
20g Baby Spinach 50g Broccoli
125g Brown Rice, cooked 3 spears Asparagus
30g (2 tbsp) Nutritional Yeast Flakes 1-2 tsp Cornflour
100g Quorn Mince
Method:
Method: Prepare pasta according to instructions on packaging
Preheat oven to 170 degrees celsius (fan forced) Chop broccoli and asparagus and add to a non-stick
pan on medium heat
Prepare rice according to instructions on packaging
Add garlic and 2 tbsp of water
Grate carrot and zucchini
Pan fry broccoli and asparagus until slightly softened
Heat a non-stick pan on medium heat
Add cooked pasta to fry pan
Add Quorn mince, cook for 5 minutes
In a small saucepan, add the milk and cornflour, bring
Add zucchini, carrot, passata, tomato paste, baby
to the boil and reduce heat
spinach and cooked rice to the pan.
Once heat is reduced, add 1tbsp of nutritional yeast
Stir until well combined
Stir until cheese is melted
Reduce heat and let simmer for approximately 10
minutes Pour into fry pan and mix through pasta and vegetables
Place mushroom/s in an oven proof dish Once mixed through, leave on low heat for 3-5 minutes.
Spoon mixture into mushrooms and then top with Serve topped with remaining nutritional yeast
nutritional yeast
Bake in the oven for approximately 10 to 15 minutes
19 THE ASN 10 WEEK CHALLENGE - 2020 | Australian Sports Nutrition Sign up at ASN10WEEK.COM.AULET’S SWEAT
AT HOME, GYM & FUNCTIONAL
FITNESS TRAINING PROGRAMS
“Training done for
today and the last one for
week 1 :) I am absolutely
loving the training plan.
I am literally dripping in
sweat by the end of each
session but feel great.”
- Kristy C, ASN 60 Day Challenger
20 THE ASN 10 WEEK CHALLENGE - 2020 | Australian Sports Nutrition Sign up at ASN10WEEK.COM.AUEXERCISE
Our 10 Week Challenge exercise component is a little different to
the ones you’ve seen in the past. This year, we’re bringing it in
house. Our incredible team is the pulse of ASN, and this time, we’re
using their expertise, qualifications and experience to bring you
three value-packed and result-driven training programs.
Meet Your Mentors
Say hi to your At Home Trainer, Meet your Gym Trainer, Nathan! Welcome your Functional Fitness
Hayley! Trainer, Sarah!
With qualifications in Personal
When it comes to juggling a career, Training and experience in While you may recognise Sarah as
fitness, and being a busy mum, functional training and advanced the General Manager of ASN, her
Hayley Di Nardo is no stranger to level marine TRX training, Nathan skill set extends far beyond this
finding balance. Having been in the offers 20 years worth of experience role. Sarah is a qualified Personal
fitness industry for over 15 years, in gym-based fitness and weight Trainer and Nutrition Coach with
Hayley has experience in training lifting. Nathan has designed the experience working in large-scale
people from all walks of life. From challenge gym-based workout Melbourne Gyms and running
general health and weight loss to program and will be your go-to bootcamps with her husband. With
muscle gain, and bodybuilder and support for all things gym-related! a wealth of knowledge and industry
bikini competitors, Hayley knows experience, Sarah’s philosophy is
exactly what it takes to help you centred around building strength
reach your goals. you can use, fitness you can feel,
and a body that you love.
21 THE ASN 10 WEEK CHALLENGE - 2020 | Australian Sports Nutrition Sign up at ASN10WEEK.COM.AUAT HOME TRAINING
PROGRAM
What is the At Home Training Program? “I’m loving the at
Whether you’re a stay at home parent, have a tight home workouts! I have
schedule to work around, are new to exercise, or simply never trained at home,
prefer to workout from the comfort of your own home,
bodyweight training is a great way to work up a sweat
always at the gym, but
anywhere, anytime. The At Home Training Program these workouts are
consists of a range of bodyweight exercises (meaning
no additional weights or equipment is required) to help
killer. I love them!” -
you burn fat, tone up, and feel energised. Jaclyn P, ASN 60 Day Challenger
The At Home Training Program incorporates a variety of
exercises, ranging from russian twists, tricep
extensions, burpees and sumo squats to scissor kicks,
calf raises, walking lunges, hip thrusters and more.
Simply grab your exercise mat, drink bottle and towel,
and choose your favourite spot to get your sweat on!
How does this training program work?
Your At Home Training Program has been carefully
designed to target all muscle groups using bodyweight
exercises only. The training plan will incorporate a
range of full body, abs, lower body, upper body and
active stretching exercises to provide the ultimate burn
to maximise your results. This program has been
designed with all fitness levels in mind!
Why we love our At Home Training Program:
• C an be done anywhere, anytime
• D oes not require a gym membership or equipment
• B eginner, intermediate and advanced options
available
• I mproves your balance and flexibility Not sure where to start? Our At Home Training
Program includes more than 65 step-by-step
• B uilds lean muscle while burning fat
instructional videos with easy-to-follow verbal
descriptions from your Trainer, Hayley!
22 THE ASN 10 WEEK CHALLENGE - 2020 | Australian Sports Nutrition Sign up at ASN10WEEK.COM.AUWEEKLY CALENDAR
Your week could look something like this:
Monday Tuesday Wednesday Thursday Friday Saturday Sunday
Full Body Abs Lower Body Upper Body Active Stretch Full Body REST (30 min
walk optional)
AT HOME WORKOUT
Order Exercise Type Rounds Reps Weight Rest
1 Jumping Jacks Circuit 3 10 Bodyweight 10 sec
2 High Knees Circuit 3 20 Bodyweight 10 sec
3 Side-to-Side Chops Circuit 3 40 Bodyweight 10 sec
4 Squats Circuit 3 10 Bodyweight 10 sec
5 Lunges Circuit 3 20 Bodyweight 10 sec
6 Count Plank Circuit 3 10 Bodyweight 10 sec
7 Climbers Circuit 3 20 Bodyweight 10 sec
8 Plank Jump Ins Circuit 3 10 Bodyweight 10 sec
9 Push Ups Circuit 3 To failure Bodyweight 10 sec
Rest up to 2 mins after each round
23 THE ASN 10 WEEK CHALLENGE - 2020 | Australian Sports Nutrition Sign up at ASN10WEEK.COM.AUGYM TRAINING
PROGRAM
Fun fact:
What is the Gym Training Program?
Are you an advanced
Whether you feel inspired training in a gym with
like-minded people, prefer to use equipment, or are trainer? No stress! We
simply keen to expand your knowledge, our Gym have a 5 day workout
Training Program is a great way to learn new exercises
and to stay motivated while burning fat and building
program option for
lean muscle. those who want to take
New to the gym? No stress! Our Gym Training Program their fitness to the
has been carefully designed with all fitness levels in next level!
mind, from beginners to advanced. We understand that
going to the gym for the first time can be a little
daunting and overwhelming, which is why our Gym
Training Program has been designed to teach you a
variety of exercises to help improve your knowledge,
technique and confidence in the gym.
How does this training program work?
Featuring a selection of fun and challenging exercises,
the Gym Training Program incorporates free weights
(dumbbells, barbells, kettlebells etc.), functional
fitness tools such as TRX and resistance bands, and a
few cardio-based exercises to get your heart pumping
and your body sweating. The program has been
designed to alternate between full-body workouts, as
well as three-day and five-day splits to ensure you’re
working your entire body, while still allowing enough
time for each muscle group to recover. Our video library
will show you step-by-step instructions on how to do
each exercise, so you can train with confidence. Tone
up and lose weight with Nathan’s blood pumping and
body toning Gym Training Program.
Why we love our Gym Training Program: Need a little assistance? Our Gym Training Program
includes more than 50 step-by-step instructional
• Great way to keep your training fun
videos with easy-to-follow verbal descriptions from
• Improves strength and endurance your Trainer, Nathan.
• Boosts metabolism and fat loss
• Improves posture, sleep, mood and energy levels
• Keeps your bones strong and healthy
24 THE ASN 10 WEEK CHALLENGE - 2020 | Australian Sports Nutrition Sign up at ASN10WEEK.COM.AUWEEKLY CALENDAR
Your week could look something like this:
Monday Tuesday Wednesday Thursday Friday Saturday Sunday
Chest REST (30 min Back REST (30 min Shoulders REST (30 min REST (30 min
Triceps walk optional) Biceps walk optional) Abs walk optional) walk optional)
Hamstrings Quads
GYM WORKOUT
Warm up: Skipping rope / no rope for 2 minutes. Repeat twice. 60 second rest in between.
Order Exercise Type Sets Reps Weight Rest
1 Chest Press Set 4 15,12,10,8 Light / 90 sec
medium /
heavy
2A Dumbbell Fly Superset 4 12 Medium 30 sec
2B Romanian Deadlift Superset 4 15 Light / 2 min
medium
3A Push Ups / Push Ups Superset 4 To failure Bodyweight 60 sec
Knees
3B Hamstring Curls Superset 4 15 Medium 2 min
4 Tricep Extension Set 4 15,12,10,8 Light / 90 sec
Cable medium /
heavy
5 TRX Tricep Extension Set (Advanced) 4 20 Bodyweight 90 sec
Finisher (optional)
Order Exercise Type Sets Time Weight Rest
6 Cross Trainer Finisher 3 60 sec at Light / Heavy 4 min at 20%
80% intensity intensity
(Advanced)
7 Brisk Walk Finisher or 2nd 1 20-30 min Light
session
25 THE ASN 10 WEEK CHALLENGE - 2020 | Australian Sports Nutrition Sign up at ASN10WEEK.COM.AUFUNCTIONAL
FITNESS AND BOOTY
STRENGTHENING
TRAINING PROGRAM
What is Functional Training and Booty Strengthening? Why we love our Functional Fitness and Booty
Strengthening Training Plans:
In its simplest form, functional training refers to
exercises that mimic the same or similar movement • Improves strength, flexibility and cardio fitness
patterns used in everyday life activities. Functional
• Burns maximum calories in minimum time
training is shown to improve cardio fitness, strength,
flexibility, calorie burn, workout efficiency, range of • Perfect body toner and booty sculptor
motion and agility. From medicine ball slams and
• C
an be done at the gym or home (with a few pieces
kettlebell squats to step-ups and more, functional
of equipment)
training includes various squatting, reaching, pulling
and lifting motions that help your muscles work • Great way to test your fitness and progression
together to prepare them for your daily tasks and to
improve your all-round fitness levels and body
composition.
Additionally, the booty component of the training
program is aimed at strengthening your legs and glutes
to help you build lower body strength and stability.
Believe it or not, it’s not just about looking good. In
fact, that’s just a bonus. Having strong legs and glutes
helps to protect your back and reduce your risk of an
exercise-related injury.
How does this training program work?
The Functional Fitness and Booty Strengthening
Training Program is designed predominantly for the
gym. However, the Functional Fitness days can be
easily adapted to suit a home setting with just a few
simple pieces of equipment - a kettlebell and skipping
rope will be enough to get you started!
Need help with your technique? Our Functional
These exercises can be used as a standalone workout Fitness and Booty Strengthening Training Program
or can be seamlessly incorporated into any of the other includes more than 40 step-by-step instructional
training plans to maximise your results and to add videos with easy-to-follow verbal descriptions from
extra variety to your workouts. These training plans your Trainer, Sarah.
have been divided into specific Functional Fitness
Training and Booty Strengthening days:
Functional Fitness: Three days a week will be focused
on functional training to increase your heart rate, build
lean muscle, burn fat, and to tone your body.
Booty Strengthening: Two days a week will be
dedicated to targeting your legs and glutes to help
build your lower body strength and to create the shape
you want.
26 THE ASN 10 WEEK CHALLENGE - 2020 | Australian Sports Nutrition Sign up at ASN10WEEK.COM.AUWEEKLY CALENDAR
Your week could look something like this:
Monday Tuesday Wednesday Thursday Friday Saturday Sunday
Functional Booty REST or WOW * Functional Booty Functional REST
*
WOW - Workout Wednesday, additional bonus sessions shared weekly by our team.
FUNCTIONAL FITNESS WORKOUT
Order Exercise Type Sets Reps Weight Rest
1 Dead Ball Over Shoulder Circuit 3 10 each side Heavy 10 sec
2 Push ups Circuit 3 20 Bodyweight 10 sec
3 Dead Ball Slam Circuit 3 20 Medium 10 sec
4 Dead Ball Push Press Circuit 3 15 Medium 10 sec
5 Burpee box jumps Circuit 3 10 Bodyweight 10 sec
6 Bench Dips Circuit 3 10 Bodyweight 10 sec
7 200m run Circuit 3 1 Bodyweight 10 sec
Rest up to 2 mins after each round
27 THE ASN 10 WEEK CHALLENGE - 2020 | Australian Sports Nutrition Sign up at ASN10WEEK.COM.AULET’S GROW
What does Your Self-Talk
say about You?
“Self-awareness is
our capacity to stand
apart from ourselves and
examine our thinking, our
motives, our history, our
scripts, our actions,
and our habits and
tendencies.”
- Stephen Covey
28 THE ASN 10 WEEK CHALLENGE - 2020 | Australian Sports Nutrition Sign up at ASN10WEEK.COM.AUMINDSET
Welcome Aneta, your challenge Mindset Mentor!
Aneta is a Master Personal Trainer, NLP Master
Practitioner, Hypnotherapist and Advanced Energy
Practitioner who is dedicated to helping her clients
become the strongest, healthiest, and happiest
versions of themselves. Through mindset coaching,
Aneta helps to create a balance between body, mind
and the energy we operate internally.
Interested in learning more about the mindset
component of our challenge? Check out Aneta’s
FREE self awareness exercises on the next page!
self-awareness
exercises
While awareness is knowing what’s happening around
you, self-awareness is knowing what’s happening within
you. Self-awareness is the ability to know what we are
doing as we do it and to understand why we are doing it.
Consciousness is another word for self-awareness.
When we have self-awareness, we are able to
understand ourselves at a deeper level and make
conscious choices about who we want to be to
improve our behaviour and lives.
29 THE ASN 10 WEEK CHALLENGE - 2020 | Australian Sports Nutrition Sign up at ASN10WEEK.COM.AUexercise one: • W hat motivates me to make progress?
Who are You?
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Use these questions to give you insight into a deeper –––––––––––––––––––––––––––––––––––––––
understanding of who you are:
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• W hat are my best qualities?
• W
hat situations make me feel terrible and what
do they have in common?
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• W hy do I want to be healthy? • W hat areas in my life do I need to change?
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• W hen am I at my best? • I f I did not change anything in my life in the next
3 months, how would that make me feel?
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• W
hat kind of person do I see when I look in the mirror
• How
do I deal with negative thoughts and in the morning?
challenges?
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30 THE ASN 10 WEEK CHALLENGE - 2020 | Australian Sports Nutrition Sign up at ASN10WEEK.COM.AUexercise two: What does Your Self-Talk say about You? Pay attention to your self-talk. Have you ever noticed how we are quick to praise other people in the same instances where we often criticise ourselves? When we fall just short of achieving a goal or we don’t live up to some high expectations, we tend to judge ourselves and dismiss our efforts. How you talk to yourself in response to your successes and failures affects how you view yourself, and how you think others view you as well. Rather than focusing on small things that you are not able to accomplish at a given moment, think about how far you have come, or your successes up to that point. Focus on the positive rather than the negative. What is your self-talk? • H ow do you talk to yourself during the day? What do you say? • W hat are the negative things you say to yourself? ––––––––––––––––––––––––––––––––––––––– ––––––––––––––––––––––––––––––––––––––– ––––––––––––––––––––––––––––––––––––––– ––––––––––––––––––––––––––––––––––––––– ––––––––––––––––––––––––––––––––––––––– ––––––––––––––––––––––––––––––––––––––– ––––––––––––––––––––––––––––––––––––––– ––––––––––––––––––––––––––––––––––––––– ––––––––––––––––––––––––––––––––––––––– ––––––––––––––––––––––––––––––––––––––– ––––––––––––––––––––––––––––––––––––––– ––––––––––––––––––––––––––––––––––––––– ––––––––––––––––––––––––––––––––––––––– ––––––––––––––––––––––––––––––––––––––– ––––––––––––––––––––––––––––––––––––––– ––––––––––––––––––––––––––––––––––––––– • W hat are the positive things you say to yourself? • W hat could you change about your self-talk? ––––––––––––––––––––––––––––––––––––––– ––––––––––––––––––––––––––––––––––––––– ––––––––––––––––––––––––––––––––––––––– ––––––––––––––––––––––––––––––––––––––– ––––––––––––––––––––––––––––––––––––––– ––––––––––––––––––––––––––––––––––––––– ––––––––––––––––––––––––––––––––––––––– ––––––––––––––––––––––––––––––––––––––– ––––––––––––––––––––––––––––––––––––––– ––––––––––––––––––––––––––––––––––––––– ––––––––––––––––––––––––––––––––––––––– ––––––––––––––––––––––––––––––––––––––– ––––––––––––––––––––––––––––––––––––––– ––––––––––––––––––––––––––––––––––––––– ––––––––––––––––––––––––––––––––––––––– ––––––––––––––––––––––––––––––––––––––– 31 THE ASN 10 WEEK CHALLENGE - 2020 | Australian Sports Nutrition Sign up at ASN10WEEK.COM.AU
SHOULD YOU JOIN
THE ASN 10 WEEK CHALLENGE?
Do you want to lose weight?
No Yes
Do you want to be healthier, Do you feel motivated after a
physically and mentally? workout and a nutritious meal?
No Yes No Yes
Do you want to learn how to
Do you want to remain
make healthy, macro-friendly
the same?
meals?
Yes No No Yes
Want to learn how to do 150+
Is your mindset holding you back
new exercises in the gym or
from being your best self?
at home?
No Yes No Yes
Do you want expert mindset Are you willing to invest just
coaching for 10 weeks? $13.90 per week for your health?
No Yes No Yes
C’mon it’s only 3
coffees per week!
Do you want to start 2020 with a bang?
No Yes
UH OH! It looks like our Yep! You’re a strong contender
10 Week Challenge isn’t for you! for our 10 Week Challenge!
32 THE ASN 10 WEEK CHALLENGE - 2020 | Australian Sports Nutrition Sign up at ASN10WEEK.COM.AUWHAT HAVE YOU
GOT TO LOSE?
A R E Y O U R E A D Y T O S W E AT , G R O W A N D R E A C H Y O U R
GOALS? LET’S MAKE THE NEXT 10 WEEKS COUNT!
C H A L L E N G E S TA R T S 3 R D F E B 2 0 2 0
JOIN US, SIGN UP NOW
33 THE ASN 10 WEEK CHALLENGE - 2020 | Australian Sports Nutrition Sign up at ASN10WEEK.COM.AUYou can also read
