FREE TRIAL - THE ASN 10 WEEK CHALLENGE

 
FREE TRIAL - THE ASN 10 WEEK CHALLENGE
FREE
                                TRIAL

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FREE TRIAL - THE ASN 10 WEEK CHALLENGE
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?

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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

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FREE TRIAL - THE ASN 10 WEEK CHALLENGE
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

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FREE TRIAL - THE ASN 10 WEEK CHALLENGE
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.

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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

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FREE TRIAL - THE ASN 10 WEEK CHALLENGE
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

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FREE TRIAL - THE ASN 10 WEEK CHALLENGE
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.

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FREE TRIAL - THE ASN 10 WEEK CHALLENGE
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

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FREE TRIAL - THE ASN 10 WEEK CHALLENGE
FREE TRIAL
       STARTS HERE

                   EXPERIENCE A DAY IN THE LIFE
                      OF AN ASN CHALLENGER

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LET’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

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NUTRITION
                                              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.

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WEEKLY 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!

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STANDARD (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!

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Lunch: 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!

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VEGETARIAN (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!

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Lunch: 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

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VEGAN (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!

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Lunch: 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

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LET’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

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EXERCISE
                               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.

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AT 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!

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WEEKLY 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

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GYM 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

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WEEKLY 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

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FUNCTIONAL
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.

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WEEKLY 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

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LET’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.AU
MINDSET
                                         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.AU
exercise one:                                                       • W hat motivates me to make progress?

Who are You?
                                                                    –––––––––––––––––––––––––––––––––––––––

                                                                    –––––––––––––––––––––––––––––––––––––––

Use these questions to give you insight into a deeper               –––––––––––––––––––––––––––––––––––––––
understanding of who you are:
                                                                    –––––––––––––––––––––––––––––––––––––––

• 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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                                                                    –––––––––––––––––––––––––––––––––––––––
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                                                                    –––––––––––––––––––––––––––––––––––––––
–––––––––––––––––––––––––––––––––––––––

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exercise 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?

–––––––––––––––––––––––––––––––––––––––                             –––––––––––––––––––––––––––––––––––––––

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–––––––––––––––––––––––––––––––––––––––                             –––––––––––––––––––––––––––––––––––––––

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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!

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WHAT 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

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