2

Welcome...

ram on e-da
to Emily Skyes F.I.T. prog

y Sneak Peek

ARE YOU READY TO GET F.I.T. & HEALTHY?

How will Emily Skye F.I.T.

get you there?
My new Emily Skye F.I.T. program works by combining:
1. The Emily Skye F.I.T. training method all new unique workouts and unique
movements designed especially with the needs of women in mind.

2. Advanced

back to basics nutrition strategies that allow you to satisfy

your sweet tooth without compromising results.

ters

- Meat Ea

F.I.T.
Chia
Pudding

PHASE 1

SERVES 1
INGREDIENTS
15g (0.5 oz.) chia seeds
1/2 cup (120 ml/4 fl. oz.)
unsweetened almond
milk (option:
unsweetened vanilla
almond milk)
30g (1.1 oz.) protein
powder (whey, or vegan
friendly), flavour of
choice
Optional
Stevia, to sweeten
1/2 tbsp. raw cacao, to
enhance chocolate
flavour
1 tsp. organic vanilla
extract, to enhance
vanilla flavour
To serve
Cinnamon
10 almonds
1/2 cup (75g/2.6 oz.)
fresh or frozen berries
DIRECTIONS
Mix the ingredients
together in a smaller bowl
or container. Stir until
well combined and store
covered in the fridge for
at least 20 minutes (can
be left to set overnight).
Serve with almonds,
berries and sprinkle with
cinnamon.
NOTES: You can store chia
pudding in the fridge for
2-3 days, so it is perfect to
make ahead to save time
in the morning.

35

19

For complete exercise instructions go to

www.emilyskye.com/members/login

The recommended meals for the 4 weeks are mostly made up of

the basics meats, vegetables, fruit, nuts, eggs, herbs and natural
garnishes. These foods provide a steady flow of nutrients that help
boost your metabolism and release stored body fat so it can be burnt
off as fuel. These are the foods and meals that I recommend and that
get the best results for me. You may feel hungry or have low energy
for the first few days - this is normal. Your body is adjusting to burning
off stored body fat as energy. You might be wondering why my
program is about back to basics. The reason I recommend these foods
is because they are in their cleanest and simplest form. Eliminating
additives (i.e. sauces or manufactured/processed products) is one
of the best things you can do for yourself nutritionally.

Quads
r foot
Hold you r leg
& push you you
back untiletch
str
it
l
fee
through .
your quad

General Guidelines

Buy Organic! Try to buy organic food whenever possible. It si worth spending extra
money on organic - heres is why: Toxins are terrible for you. They are found in many mass
produced foods and can mess up your endocrine system and metabolism, increasing your
body fat percentage. These nasties are also related to autoimmune diseases, cancer, MS
and heart disease.

MEAT

BREAKFAST

SNACK

LUNCH

SNACK

Day 19

F.I.T. Chia Pudding

Coconut Crusted Turkey

Patties with Yoghurt Dip

Kerala Green Fish

Curry with Steamed
Vegetables

F.I.T. Mini Omelettes

DINNER
Beef Rissoles with
Sweet Potato Mash and
Steamed Green Beans

VEGETARIAN

BREAKFAST

SNACK

LUNCH

SNACK

DINNER

Day 19

Black Bean and Lentil

Salad

F.I.T. Protein Muffins

(vegan) and 1 Protein
Shake

Palak Tempeh in Spinach

Curry with Brown Rice

F.I.T. Mini Omelettes with

1/4 Avocado

Crispy Cajun Chickpea

Cakes with Vegan
Guacamole

VEGAN

BREAKFAST

SNACK

LUNCH

SNACK

DINNER

Day 19

F.I.T. Chia Pudding

Black Bean and Lentil

Salad

Palak Tempeh in Spinach

Curry with Brown Rice

F.I.T. Protein Muffins

(vegan)

Crispy Cajun Chickpea

Cakes with Vegan
Guacamole

Vegetables

Vegetables provide vital nutrients to our bodies. They are very nutrient
dense with a minimal amount of calories. Vegetables are important to
include in your diet for anyone trying to lose body fat. Vegetables offer a
high fibre content, which will aid in keeping you regular and help you to fill
up for less. Vegetables are fat free and cholesterol free. Organic varieties
are grown with no pesticides or additives. This makes them even healthier.
Try to eat a variety of different colored vegetables. The pigment in the skin
are rich sources of disease-fighting antioxidants, helping to protect cells
from damage that can lead to cancer and heart disease.

CORE BASED HOME/GYM

WORKOUT - BEGINNER &
ADVANCED
Equipment required: Mat, kettlebell.

Fruits and Berries

Fruits, like vegetables, are full of essential fibre and nutrients. They are
slightly higher in sugar (fructose) than vegetables but, when consumed in
moderation, can provide the body with vital minerals and vitamins. Fruit
consumption can help prevent colon cancer, diabetes, high cholesterol, high
blood pressure, constipation, and help to aid metabolism and weight loss.

Hips / Quads

Nuts

Put very simply, nuts are a healthy source of protein and good fats. Walnuts
and almonds in particular (unsalted) are a great source of healthy fats,
antioxidants, protein and fibre. Polyunsaturated fats found in nuts are great
for skin, hair, teeth and nail health. They can lower cholesterol and are a
perfect pick me up.

While
keeping your
body upright put
one knee out in front
& push your hips
forward until you
feel
it stretch through
your hip & quad

V sit-ups x 15 reps x 3 sets

- Only 30 secs rest between sets here
Push-ups x 10 slow tempo
(5 secs down, 5 secs up)
- Drop to modified push-ups if necessary
- Repeat x 4 sets
Superman hold
- 10 secs hold, 10 secs rest
- Repeat x 6 sets
Kettlebell sumo deadlift
- 8 reps x 4 sets
Wide knee sit-ups
- 20 reps x 3 sets
Cool down and stretch

Meat and Fish

Meat and fish are a source of complete protein and good fats essential
for brain and organ function. Protein is an important part of any sort of
nutritional plan as our bodies thrive on it. Our muscles are created from
it and our skin, nails, hair and teeth reap the benefits from it. Protein is
also crucial for energy stores and helps to ensure our bodies can work at
optimum efficiency. Protein makes up approximately 16% of the bodys
total weight. Our bodies do not have the ability to produce all protein by
themselves so we must obtain it from food sources like meat and fish.

STRETCHING SESSION.
Complete a comprehensive 30 minute full body
stretching session.

25

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136

ARE YOU READY TO GET F.I.T. & HEALTHY?

What people are saying

about the F.I.T. program...
In a recent survey the positive response was overwhelming.
Please read what these happy customers think about the F.I.T. program.

Ive already lost 5lbs and Im only on day 11. The food tastes good and
the exercises are not too difficult to perform. Im very happy so far
and am excited for the 2nd phase.

Recipes are yummy and the program is very

detailed. I also like how it has 3 phases and
continues the program after 4 weeks.
I have never EVER seen a diet and workout
plan that is not only simple but immediately
effective in producing results - I am amazed
at how well my body is responding to
everything!

I love the fact that you

provide detailed information
(i.e. videos and descriptions)
and the option for home or
gym workout. It is portable
and very accessible.

I really enjoy that there are workouts and a meal plan

included in your F.I.T. Plan. I think it is awesome! I also like
that there are meat, veggie and vegan meal plans. It was all
for a very decent price too. I think the value far exceeds the
price I paid for the plan and I am already seeing results only
after just completing week 1. I am very happy with this plan.

All the information included is wonderful,

I also like that youre doing it in phases as
well so you switch it up and our bodies
dont get used to the same thing over
and over again, which, is a problem Ive
had before with other programs.

The four week plans make success

feel more achievable. Its not so
daunting as a 12 week program and
the food is so much better than
other programs I have tried.

ARE YOU READY TO GET F.I.T. & HEALTHY?

Whats included in the full Emily Skye F.I.T. program?

A complete 4-week meal & exercise plan
Exercise video tutorials
Motivational videos
Recipes for meat eaters, vegetarians and vegans
Weekly itemised shopping lists
Supplement guide
Online support forum

Vegan

an/
- Vegetari

MEAL PLANS - Meat Eaters

F.I.T. Chia Pudding

SERVES 1
INGREDIENTS
15g (0.5 oz.) chia seeds
1/2 cup (120 ml/4 fl. oz.) unsweetened
almond milk (option: unsweetened
vanilla almond milk)
30g (1.1 oz.) protein powder (whey,
or vegan friendly), flavour of choice
Optional
Stevia, to sweeten
1/2 tbsp. raw cacao, to enhance
chocolate flavour
1 tsp. organic vanilla extract,
to enhance vanilla flavour
To serve
Cinnamon
10 almonds
1/2 cup (75g/2.6 oz.) fresh
or frozen berries

ping
the 4 weeks of shop
I have broken upit simple!
for you to make

hing you need for

list it tells you everyt
shop
In each shopping
go to the grocery
You will need to
the entire week.
some of the food
of times a week for
are best
at least a couple
and berries as they
bles
vegeta
green
such as
fresh.
when

WEEK 1

BREAKFAST

SNACK

LUNCH

SNACK

DINNER

DAY 1

F.I.T. Chia Pudding

2 Hard-boiled Eggs
and Vegetable Sticks

Smoked Salmon with

Mixed Salad

Yoghurt and Berry

Delight

Spinach and
Mushroom Frittata
with Carrot and Kale
Salad

DAY 2

F.I.T. Quinoa
Porridge

1 serve F.I.T. Mini

Omelettes

Spinach and
Mushroom Frittata
with Carrot and Kale
Salad

2 Hard-boiled Eggs
and Vegetable Sticks

Coconut Crusted
Turkey Patties with
Red Cabbage and
Apple Slaw

DAY 3

Protein Smoothie

1 serve F.I.T. Mini

Omelettes

Coconut Crusted
Turkey Patties with
Red Cabbage and
Apple Slaw

10 Almonds and 1
Apple

Coriander & Lime

Prawns with
Cucumber & Avocado
Salad and Brown Rice

DAY 4

F.I.T. Quinoa Porridge

1 serve F.I.T. Mini

Omelettes

Coriander and
Lime Prawns with
Cucumber and
Avocado Salad

Coconut Crusted
Turkey Patties with
Yoghurt Dip

Kerala Green Fish

Curry with Brown Rice

DAY 5

F.I.T. Chia Pudding

Coconut Crusted
Turkey Patties with
Yoghurt Dip

Kerala Green Fish

Curry with Steamed
Vegetables

1 serve F.I.T. Mini

Omelettes

Beef Rissoles with

Sweet Potato Mash
and Steamed Green
Beans

DAY 6

F.I.T. Breakfast Burrito

Protein Smoothie

Beef Rissoles and

Sweet Potato Mash
and Steamed Green
Beans

Yoghurt and Berry

Delight

Chilli and Lime

Chicken with Thai
Greens

DAY 7

F.I.T.
Pancakes

Beef Rissoles with

Ajvar Relish

Chilli and Lime

Chicken with Thai
Greens

Protein Smoothie

Sundried Tomato,
Mushroom, Spinach
and Chicken Quiche

WEEK 2

BREAKFAST

SNACK

SNACK

DINNER

DAY 8

1 serve F.I.T. Mini

Omelettes with 1/4
Avocado

F.I.T. Pancakes

Sundried Tomato,
Mushroom, Spinach
and Chicken Quiche

F.I.T. Chocolate Protein

Balls and 30 Almonds

Hot Fish Cakes with

Thai Greens and
Brown Rice

DAY 9

Chocolate Protein
Pudding with 10
Almonds

1 serve F.I.T. Mini

Omeletteswith 1/4
Avocado

Hot Fish Cakes with

Thai Greens and
Brown Rice

Sundried Tomato,
Mushroom, Spinach
and Chicken Quiche

Turkey Zucchini
Patties with Quick
Tomato Sauce and
Brown Rice

DAY 10

Sundried Tomato,
Mushroom, Spinach
and Chicken Quiche

Hot Fish Cakes with

Yoghurt Dip

Turkey Zucchini
Patties with Quick
Tomato Sauce and
Steamed Vegetables

F.I.T. Chocolate Protein

Balls and 30 Almonds

Palak Tempeh in
Spinach Curry with
Brown Rice

DAY 11

1 serve F.I.T. Mini

Omelettes with
Vegetables and 1/4
Avocado

F.I.T. Chocolate Protein

Balls and 10 Almonds

Palak Tempeh in
Spinach Curry with
Brown Rice

Hot Fish Cakes with

Yoghurt Dip and 1/4
Avocado

Moroccan Chicken
with Zucchini Noodles
and Avocado Cream
Sauce

DAY 12

Chocolate Protein
Pudding

Turkey Zucchini
Patties with Quick
Tomato Sauce

Moroccan Chicken
with Zucchini Noodles
and Avocado Cream
Sauce

30 Almonds
and 1 Apple

Pork and Apple

Patties with Red
Cabbage and Apple
Slaw

F.I.T. Chocolate Protein

Balls and 10 Almonds

Pork and Apple

Patties with Red
Cabbage and Apple
Slaw

Turkey Zucchini
Patties with Quick
Tomato Sauce

F.I.T. Moussaka with

Salad

Pork and Apple

Patties with 1/4
Avocado

F.I.T. Moussaka with

Salad

30 Almonds and 1
Apple

F.I.T. Pepper Steak

Stir-Fry with Brown
Rice

DIRECTIONS
Mix the ingredients together in a smaller
bowl. Stir until well combined and store
covered in the fridge for at least 20 minutes
(can be left to set overnight). Serve with
almonds and berries and sprinkle with
cinnamon.

Plan ahead!

F.I.T. Quinoa Porridge

and freeze it
in bulk if you like
You can buy meat
unless specified.
until you need it.
and vegetables fresh
whole
Buy all your fruits on the shopping list will last the
things
the
of
more when it says
Some
not need to buy
4 weeks so you may ing list. Ensure you check your
shopp
to the shops.
that item on the
head
you
freezer before
es,
pantry, fridge and
spices, sweet potato
your food such as
ut oil etc.
Keep track of
cottage cheese, cocon
onions, yoghurt,
d.
Only buy as neede

NOTES: You can store chia pudding in the

fridge for 2-3 days, so it is perfect to make
ahead to save time in the morning.

SERVES 1
INGREDIENTS
1/2 cup (120 ml/4 fl. oz.) unsweetened almond milk
(option: unsweetened vanilla almond milk)
1/4 cup (30g/1.1 oz.) quinoa seeds (option: quinoa flakes)
1/2 cup (120 ml/4 fl. oz.) water
1/2 tbsp. ground flaxseed (linseed)
1/2 tsp. cinnamon
20g (0.7 oz.) protein powder (whey, or vegan friendly), flavour of choice
Optional
Stevia, to sweeten, optional
1/2 tbsp. raw cacao, to enhance chocolate flavour
1 tsp. organic vanilla extract, to enhance vanilla flavour
To serve
1/2 cup (75g/2.6 oz.) fresh or frozen berries
DIRECTIONS
Wash quinoa seeds well under cold water in a fine mesh strainer, gently rubbing
the seeds together with your hands. To ensure saponins (gives a bitter taste) have
been removed, taste a few seeds. If the seeds still taste bitter, continue to rinse.
When rinsed add the seeds and water to a saucepan. Bring to a boil, reduce to
simmer and cover. After about 10 minutes, add the almond milk, ground flaxseed,
cinnamon and vanilla extract and stir. Cook for another 5 minutes, or until creamy.
Remove from stove. Add the protein powder and mix until well combined. Let rest
for 5 minutes. Place the porridge in a bowl. Top with berries and serve.

DAY 13

NOTES: By adding the protein powder to the quinoa porridge you will enhance
the protein content of the breakfast. As quinoa already contains some protein,
only a smaller quantity is required. Make sure you measure. Quinoa flakes are a
great time saving product, as they will only take about 3 minutes to cook. If using
flakes ensure you half the amount of liquid used.

DAY 14

Folded Omelette with

Sprouts
F.I.T. Pancakes

LUNCH

40

29

76

Herbs and Spices

1 bunch fresh chives

1 bunch fresh coriander
Tumeric
Chana masala (option: garam masala)
Aamchoor
Piri piri
Mustard seeds

Try to avoid to adding too much flavour to your salad. Instead use a maximum
of 1 tbsp. coconut oil drizzled over your salad, or squeeze half a lemon or lime
over it, add pepper or mix balsamic vinegar (non-sweetened) with olive oil to
use as a dressing. You can add flavour to your meals by using a little herbal
salt such as Herbamare, Mrs. Dash, herbs, spices, pepper and pink Himalayan
salt. Do not over do it, as too much salt isnt good for you. Also check the
contents to ensure there is no added sugar.

Oils and Dressings

1 bottle extra virgin olive oil
1 bottle extra virgin coconut oil

8 cups (2 L/70 fl. oz.) almond milk,

unsweetened (plain and/or vanilla)

L-Carnitine

You will notice that the meal plan has five separate meals/snacks throughout
the day. Everyones schedules vary. As such you need to make sure you break
your meals and snacks up evenly throughout the day. For example; if you get
up at 6am to do your morning cardio your breakfast meal can be consumed
before or after training whichever you prefer. If you plan on having lunch
at midday you need to plan to have your snack around 10am. You should be
eating about every 2-3 hours!

1 small package Aa powder

200g (7.1 oz.) tomato paste
200 ml (7 fl. oz.) vegetable stock
1 bottle apple cider vinegar
1 container jalapeo, pickled

Naturally produced in your body. It helps your body burn fat as energy. L-carnitine has also been
shown to reduce fatigue and serve as an appetite suppressant. L-carnitine is a great supplement to
take when you are dieting. It will not only help your body burn stored fat, but it will increase your
aerobic capacity.
When to take: Take 2g first thing in the morning. Should be used daily for maximum effect, so even
on rest days.

Organic Raw Protein

I recommend having one of your meals around the time that you do your
afternoon training session. Eat at least an hour before or as soon as you can
after training (within 40 minutes). If you train at 2pm then eating your snack
after it would be a good idea. Training before dinner is ideal. If you choose to
include protein shakes in this plan then I recommend having a shake straight
after your training session. Take your shaker with you with your protein
powder in it so its all ready to go. Its important to plan ahead to create a
routine. This will help you ensure success with following the diet guide.

Fruit and Vegetables

Supplements should only be used to supplement and assist you, they are not to be used to
replace a healthy and balanced diet.

Meal Timing

Miscellaneous

As a precaution, ensure you check with your GP before commencing supplement usage.
Make sure you follow the instructions on the supplement packaging.
Never take more than the recommended daily dosage of each supplement.

I love freezing a lemon and or lime and grating over food to add flavour its
very tasty! Try it on your salad or meat!

Dairy and Dairy Alternatives

Please note that some of the
recipes give you the option to
chose your favourite salad greens
and vegetables, or breakfast
nutrient boosters. This might alter
the quantity you might need for
the week. You might also have
some leftover ingredients in the
fridge or freezer from previous
weeks. Ensure you take a look in
your pantry, fridge and freezer
before you go shopping.

Supplements are not compulsory, but can play a huge role in helping you achieve your results faster.
I believe in getting my nutrients and protein from food sources, but a lot of people choose to take
supplements to fill any gaps they may have in their nutrition. The following are the recommended
supplements (should you choose to take any) and the best times to take them.

Flavours/Salts/Dressings

1 avocado
600g berries, fresh or frozen, your choice
150g (5.3 oz.) frozen blueberries
1-2 bananas
100g (3.5 oz.) baby spinach
1/2 head cauliflower
4 capsicums (bell pepper)
1/4 head celery
1/2 pumpkin
1 bunch kale
120g (4.2 oz.) mung bean sprouts
5-6 onions (red or brown)
100g (3.5 oz.) mushrooms
11-12 large tomatoes
1 large ginger, fresh
2-3 heads garlic, fresh
1 jalapeo

Regarded as the building blocks of muscle, used by athletes and fitness enthusiasts to help with
muscle recovery, muscle repair, lean muscle growth and general health. Remember, the more
muscle you have the more fat you burn!
When to take: Your protein powder should assist you reaching your protein requirement and can
thus be used as is or as part of a recipe on a daily basis.

Cook Big

Some of the recipes provide a larger amount of serves so that you can put in
the fridge for use over the next day or two or for you to freeze for later use.

Drinks

In addition to water, some other drinks are allowed. These being green tea,
herbal tea, fennel tea, mint tea, white tea, water with lemon and up to 2 long
black coffees per day. Stay away from any drinks that contain sugar, artificial
sweeteners, colours or preservatives. Always check the ingredients!
I recommend drinking warm water with half a squeezed lemon every morning
before you eat and workout It aids your digestive system,
cleanses your system, boosts your immune system, balances
pH levels, clears your skin, energizes you, aids in weight
loss and much more! You can also add 1-2 teaspoons
apple cider vinegar and some grated ginger.

Nuts, Seeds, Grains,

Legumes and Flours
100g (3.5 oz.) almonds, natural
400g (14.1 oz.) tempeh
150g (5.3 oz.) tinned organic
chickpeas (garbanzo beans)
1 package buckwheat
420g (14.8 oz.) tinned organic kidney beans
150g (5.3 oz.) cashew nuts, natural
1 container tahini

75

ARE YOU READY TO GET F.I.T. & HEALTHY?

27

82

Emily Skye F.I.T. training method

The Emily Skye F.I.T. training method aims to supercharge your metabolism by
incorporating resistance training and HIIT circuits. Phase 1 focuses on whole body
definition with workouts for at-home, the gym, for beginners or more advanced trainers.
You will also get access to instructional videos of every exercise in the F.I.T program,
including warm-ups.

Forearms / Wrists

Hold
5-10 se
each st cs
re
Performtch.
times. 3

ARE YOU READY TO GET F.I.T. & HEALTHY?

BREAKFAST

SNACK

LUNCH

SNACK

DINNER

MEAT

F.I.T. Pancakes

F.I.T. Chocolate
Protein Balls

Spinach and
Mushroom Frittata
with Carrot and
Kale Salad

Kale, Banana,
Chia Smoothie

Coconut Crusted
Turkey Patties with
Red Cabbage and
Apple Slaw

VEGETARIAN

F.I.T. Pancakes

F.I.T. Chocolate
Protein Balls

Spinach and
Mushroom Frittata
with Carrot and
Kale Salad

Kale, Banana,
Chia Smoothie

Thai Pumpkin and

Tempeh Curry with
Brown Rice

VEGAN

F.I.T. Pancakes
(vegan)

F.I.T. Chocolate
Protein Balls

Vegan Chilli with

Vegan Sour Cream

Kale, Banana,
Chia Smoothie

Thai Pumpkin and

Tempeh Curry with
Brown Rice

ARE YOU READY TO GET F.I.T. & HEALTHY?

Day 4

F.I.T. Quinoa Porridge

F.I.T. Mini Omelettes

Coriander and Lime

Prawns with Cucumber
and Avocado Salad

Coconut Crusted Turkey

Patties with Yoghurt Dip

Kerala Green Fish Curry

with Brown Rice

8
VEGETARIAN

BREAKFAST

SNACK

LUNCH

SNACK

DINNER

Day 4

F.I.T. Quinoa Porridge

F.I.T. Mini Omelettes with

1/4 Avocado

Black Bean and Lentil

Salad

F.I.T. Protein Muffins

(vegan) with 1 Protein
Shake

Palak Tempeh in Spinach

Curry with Brown Rice

VEGAN

BREAKFAST

SNACK

LUNCH

SNACK

DINNER

Day 4

F.I.T. Chia Pudding

Vegetable Sticks with

Ajvar Relish and 30
Almonds

Black Bean and Lentil

Salad

F.I.T. Protein Muffins

(vegan) and 1 Protein
Shake

Palak Tempeh in Spinach

Curry with Brown Rice

REST DAY

WARM-UP ONE
EQUIPMENT REQUIRED: 2 CONES
Set up 2 cones 10-15m apart. Complete each
exercise from one cone to the other, then slowly
jog back. Repeat x 3 sets of each exercise.
High knees
Bum kicks (boots to glutes)
Walking lunges
Side to side left
Side to side right
Running backwards
Jumping skips
Broad jumps

119

UPPER BODY HOME/BEGINNER WORKOUT

UPPER BODY GYM/ADVANCED WORKOUT

Equipment required: Heavy dumbbells,

light dumbbells, bench, mat.

Equipment required: Barbell, lat pulldown

machine, bench, seated row machine, mat.

Warm-up: Use one of the seven warm-ups

recommended as preferred.

Warm-up: Use one of the warm-ups

recommended as preferred.

Workout instructions: Complete one set

of exercise A1, then one set of A2, then go back
to A1 and complete the required number of sets.
Continue with B and C.

Workout instructions: Complete one set of

exercise A1, then one set of A2, then go back to
A1 and complete the required number of sets.
Continue with B and C.

A1 Dumbbell (heavy) bench press x 12

A2 Dumbbell (light) standing bent over rows x
12

1 x warm-up set of each with light dumbbells
(A1) and no weights (A2)

60 secs rest between sets

Repeat x 3 sets, (not including warm-up set)
B1 Seated dumbbell (heavy) military press x 12
B2 Dumbbell (heavy) kneeling rows
x 12 each arm

60 secs rest between set

Repeat x 3 sets
C1 Push-ups x 10
C2 Air squats x 15
C3 60 sec plank

No rest between exercises

Rest 60 secs after C3, then repeat x 3 sets
Cool down and stretch

A1 Bench press x 12
A2 Wide grip lat pulldowns x 12

1 x warm-up set of each with empty bar
(A1) and light weights (A2)

60 secs rest between sets

Repeat x 3 sets, (not inc. warm-up set)
B1 Seated barbell military press x 12
B2 Close grip seated row x 12

60 secs rest between sets

Repeat x 3 sets
C1 Push-ups x 10
C2 Air squats x 15
C3 60 sec plank

No rest between exercises

Rest 60 secs after C3, then repeat x 3 sets
Cool down and stretch

ARE YOU READY TO GET F.I.T. & HEALTHY?

F.I.T. Pancakes
SERVES 2

INGREDIENTS
1/4 cup (22.5g/0.8 oz.) coconut flour
3/4 cup (85g/3 oz.) protein powder (whey, or vegan friendly), vanilla
1 whole egg
2 egg whites
1 cup (235 ml/8 fl. oz.) unsweetened almond milk,
(option: unsweetened vanilla almond milk)
1 tbsp. (15 ml/0.5 fl. oz.) extra virgin coconut oil
Dash of pink Himalayan salt
Toppings (optional)
1/2 cup (75g/2.6 oz.) fresh or frozen berries or 50g (1.8 oz.) banana
Cinnamon
2 tbsp. plain Greek yoghurt
Stevia
DIRECTIONS
Preheat a non-stick pan over low heat. Mix all dry ingredients, then add your
wet and whisk until thoroughly combined. Pour batter onto prepared pan and
cook until golden brown, flipping halfway. Place a serve of pancakes on a plate
and top with berries, Greek yoghurt or your favourite topping. Just ensure it is
compliant with the program.
NOTES: The recipe is for two serves so you can easily store one serve in the
fridge to use the next day or have as a quick snack. If you like fluffy pancakes
like I do (see image) you can add 2 teaspoons baking powder in the dry mixture.

F.I.T. Pancakes (Vegan)

SERVES 2

INGREDIENTS
100g (3.5 oz.) banana
1 tsp. organic vanilla extract
1 cup (235 ml/8 fl. oz.) unsweetened almond milk
(option: unsweetened vanilla almond milk)
1 cup (100g/3.5 oz.) almond flour (option: 1/2-3/4 cup (60-85g/2.1-3 oz.)
coconut flour)
40g (1.4 oz.) protein powder (vegan friendly), vanilla
2 tsp. baking powder
1/4 tsp. cinnamon
1 tbsp. (15 ml/0.5 fl. oz.) extra virgin coconut oil
Toppings (Optional)
1/2 cup (75g/2.6 oz.)
fresh or frozen berries
Cinnamon
Stevia
DIRECTIONS
Whisk together almond milk, mashed banana and vanilla extract. Set aside. In a
separate bowl, mix remaining dry ingredients. Incorporate the dry ingredients
into the wet and mix until combined. Add more almond milk if batter appears
too thick. Melt coconut oil in a non-stick pan over medium heat. Pour batter
onto prepared pan and cook until golden brown, flipping halfway. Place a serve
of pancakes on a plate and top with berries or your favourite topping. Just
ensure it is compliant with the program.
NOTES: The recipe is for two serves so you can easily store one serve in the
fridge for use the next day or have as a quick snack.

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Spinach and Mushroom Frittata

SERVES 2

INGREDIENTS
2 whole eggs, beaten and seasoned
4 egg whites, beaten and seasoned
with the whole egg
2 cups (60g/2.1 oz.) baby spinach
200g (7.1 oz.) mushrooms, sliced
60g (2.1 oz.) feta cheese
1/2 onion, thinly sliced
1 clove garlic, finely chopped
3 tbsp. (45 ml/1.5 fl. oz.) extra virgin
coconut oil
Pinch of turmeric
1 sprig flat leaf parsley, stems removed
and finely chopped
1 sprig oregano, stems removed and finely
chopped (option: rosemary or thyme)
DIRECTIONS
Preheat the oven to 190C (375F). Meanwhile, add 2 tablespoons of oil to a small saut
pan and place over medium heat. Once the oil is hot add the mushrooms and cook
for a few minutes until they start to brown. Add the onions and cook for another few
minutes until the onions start to brown. Add the garlic and cook for another minute
before adding the spinach. Cook until the spinach starts to wilt. Season with salt and
pepper and then remove from heat. Place another saut pan over low to medium heat.
Add some oil and heat up. Whilst pan is heating up, whisk egg and egg whites in a
bowl together with the turmeric. Set aside. Add the wilted spinach to the second saut
pan and then add the egg mixture. Cook the frittata on the stove for a few minutes, or
until it starts to set. Whilst the frittata is cooking, mix half the fresh herbs with the feta
cheese in a bowl. Once the frittata begin to set, sprinkle the cheese and herb mix on
top. Place the pan into the oven and let cook for about 12-15 minutes, until the centre is
firm. Remove the frittata from the oven. Remove the frittata from the pan and place on
a chopping board. Slice up and serve with the carrot and kale salad.

Carrot and Kale Salad

SERVES 2

INGREDIENTS
2 wedges or slices lemon
1 dash black pepper
2 dash pink Himalayan salt
1 tbsp. (15 ml/0.5 fl. oz.)
(0.4 oz.) extra virgin olive oil
1 1/2 cup (180g/6.3 oz.)
kale, chopped
Pecan nuts, chopped
2 small carrots, shredded
DIRECTIONS
Cut the kale along the rib, discarding the thick stem from the middle. Chop the
kale small, like shredded lettuce. Add it to a bowl with olive oil, salt and pepper
and fresh lemon juice. Use your hands to massage the dressing into the kale.
This will help make the kale a little more palatable. Shred in the carrots and toss
again. Top the salad with chopped pecans and serve with a slice of the frittata.
NOTES: Kale can be replaced with spinach, sweet potato greens, dandelion
greens, chard, cabbage, beet greens or radish greens.

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Coconut Crusted Turkey Patties

SERVES 2

INGREDIENTS
500g (1 lbs. 1.6 oz.) lean turkey mince
(option: lean chicken)
1 egg yolk
1 tsp. onion powder
1/4 tsp. garlic powder
1/4 tsp. chilli powder, optional
1 tbsp. mixed dried herbs
1/4 cup (30g/1.1 oz.) + 1/2 cup (60g/2.1 oz.) almond
flour (or preferred gluten free flour)
1/2 cup (50g/1.8 oz.) unsweetened desiccated coconut
1/2 cup (120 ml/4 fl. oz.) extra virgin coconut oil
Pink Himalayan salt
Black pepper
DIRECTIONS
Preheat oven to 180C (350F). In bowl combine 1/4 cup flour, 1/2 cup desiccated
coconut and salt and pepper, mix to combine. In separate bowl combine the ground
turkey, 1/2 cup flour, egg yolk and spices. Mix well until everything is incorporated. In
saut pan, melt coconut oil on medium heat. Form patties with the turkey mixture
then coat with the coconut and almond mixture. Repeat with remaining turkey. You
should make about 4 larger patties or 8 smaller. Place patties into heated coconut
oil and cook on each side for about 7-10 minutes. Discard of the excess coconut oil
once cool. Transfer patties to a parchment lined bake pan and place in oven for 5-10
minutes to allow turkey to cook through. Serve with the red cabbage and apple slaw
(recipe below).
NOTES: The patties can be kept in the fridge for convenient snacks or in the
freezer for later use.

Red Cabbage and Apple Slaw

SERVES 2

INGREDIENTS
1/4 head red cabbage, finely shredded
1/2 onion, thinly sliced
1 rib celery, sliced
1 small carrot, shredded
1 medium green apple (optional) chopped or finely sliced
50g (1.8 oz.) feta cheese, crumbled
25g (0.9 oz.) natural walnuts
Dressing
1 tbsp. (15 ml/0.5 fl. oz.) extra virgin olive oil
1 1/4 tbsp. (20 ml/0.7 fl. oz.) lemon juice
Stevia
Pink Himalayan salt, to taste
Black pepper, to taste
1 small clove garlic, minced
1/4 tsp. dried oregano
DIRECTIONS
Once the vegetables have been prepared place them in a large serving
bowl. Add the feta cheese and then scatter over the walnuts. Prepare the
dressing by whisking together oil, lemon juice, stevia, oregano, garlic and
salt and pepper until fully combined. Add additional stevia or lemon to
taste. Pour dressing over salad, mix and enjoy!

ARE YOU READY TO GET F.I.T. & HEALTHY?

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Vegan Chilli with Vegan Sour Cream

SERVES 6

INGREDIENTS
1 tbsp. (15 ml/0.5 fl. oz.) extra virgin olive oil
1 medium onion, diced
2 large cloves garlic, minced
1 jalapeos, seeded (if desired) and diced
1 celery stalk, diced
1/2 large red capsicum (bell pepper), seeded and diced
2-3 large tomatoes, diced
1/2 cup (180 ml/4 fl. oz.) vegetable broth
3 tbsp. organic tomato paste
420g (14.8 oz.) tinned organic kidney beans
1/4 tsp. chilli powder, add more for more heat
1 tbsp. ground cumin
1/2 tsp. dried oregano
1/2 tsp. pink Himalayan salt, or to taste
1/4 tsp. hot sauce, add more for more heat
TOPPINGS
Homemade vegan sour cream
Chopped onions
Fresh coriander (cilantro)
DIRECTIONS
Add some oil to a pot and heat up over medium heat. Once the oil is hot, add onion and
garlic and saut until soft and translucent. Season with salt and stir. Add the jalapeos,
celery, and capsicum and saut for another few minutes until the vegetables have
softened. Add the tomatoes, broth, and tomato paste and stir well. Add more water if
needed. Increase heat to medium-high. Add the beans, cumin, oregano, salt, chilli powder
and hot sauce and let the mixture simmer until it thickens and liquid is reduced. Serve
with homemade vegan sour cream, chopped onion, and some fresh coriander leaves.

Thai Pumpkin and Tempeh Curry

SERVES 3

INGREDIENTS
1 tbsp. (15 ml/0.5 fl. oz.) extra virgin coconut oil
150g (5.3 oz.) tempeh, diced
1 large onion, cut into chunks
1/4 bunch of fresh coriander (cilantro), chopped
300g (10.6 oz.) pumpkin, cut into smaller pieces
2 tbsp. vegan green curry paste, gluten free, or to taste
1 tbsp. of gluten free tamarind paste
3/4 cup (180 ml/6 fl. oz.) light coconut milk
3/4 cup (180 ml/6 fl. oz.) vegetable stock
1 tbsp. coconut nectar
100g (3.5 oz.) choy sum stems (options: green beans (string/snap beans))
1 kaffir lime leaf
1/2 bunch fresh coriander (cilantro) leaves, roughly chopped
1 lemon, cut into generous wedges.
DIRECTIONS
Heat half of the oil in a large skillet over medium-high heat. Once oil is hot add the
tempeh and sprinkle with coriander. Saut until the tempeh is nicely browned on most
sides. Make sure to stir frequently. Once done, transfer the tempeh to a plate and set
aside. Heat the remaining oil in the same skillet. Saut the onions in the skillet until they
begin to brown. Add coriander and saut for another few minutes. Add the pumpkin
in pan, toss and coat with onion, then add the curry paste and cook for another few
minutes. Stir often. Add the tamarind paste, coconut milk, stock, coconut nectar, kaffir
lime leaf and tempeh. Let it simmer uncovered until pumpkin is almost tender. Add
choy sum stems and simmer to thicken sauce. Once nearly done garnish generously
with chopped coriander. For dinner serve with brown rice and lemon wedges.
NOTES: Bring the other two serves for lunch
over the next two days.

ARE YOU READY TO GET F.I.T. & HEALTHY?

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13

Kale, Banana, Chia Smoothie

SERVES 1

INGREDIENTS
3/4 cup (180 ml/6 fl. oz.)
unsweetened vanilla almond milk
30g (1.1 oz.) protein powder
(whey, or vegan friendly), vanilla
1 tbsp. flaxseeds (linseeds)
(or seeds of your choice)
1/2 ripe banana
1/2 tbsp. chia seeds
3/4 cup (85g/3 oz.) baby kale (or spinach)
1 cup ice
DIRECTIONS
Combine all the ingredients in the blender
and blend until smooth.

F.I.T. Chocolate Protein Balls

SERVES 8

INGREDIENTS
1 tsp. cinnamon
Water, as required
450g (15.8 oz.) pumpkin, steamed
8 tbsp. coconut flour
120g (4.2 oz.) pea protein, vanilla
3/4 cup dried dates, soaked in water for 20 minutes
1 cup raw almonds
4 tbsp. raw cacao powder
Stevia, optional
DIRECTIONS
Place all dry ingredients in a food processor and mix until well
combined. Set aside. Steam the pumpkin and then puree together
with the dates until you get a nice smooth consistency. Slowly add
in the dry ingredients and mix together. The mixture should be a bit
sticky, but not wet. If the mixture is too dry, add more water. Once the
mixture is ready roll into 24 balls (each serving equals 3 balls). Freeze
for 20-30 minutes.
NOTES: This is a high fibre and high protein recipe, perfect as a
quick and easy snack to satisfy your sweet tooth.

ARE YOU READY TO GET F.I.T. & HEALTHY?

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14

Thank you for taking your time to have a Sneak Peek of my new Emily Skye
F.I.T. program, and congratulations for taking the f irst step to change.
I hope you love it as much as these girls do:

I like that it is a comprehensive program that includes

both nutrition & fitness. And that it also focuses on the
inner person, not just outer looks.

Love the workout that changes every time so your

routine is never boring that keeps me motivated.
And I love the meal plan too, full of yummy stuff.
You really feel it is not a diet but a healthy lifestyle,
and thats my goal. A healthy lifestyle. Im fed up
with strict diets that work only temporarily; makes
you feel so miserable, and at the end you just gain
more kilos. Love this healthy lifestyle that makes
me feel so good and confident.

The exercises are simple but put together in

an effective straight forward plan producing
real results. Ive done countless sit ups and
push ups but I didnt get anywhere. The
support forum is positive and instructional
with real responsive staff chiming in. Emilys
comments are super encouraging since she
is really engaged making the program real
since she is doing these. Many programs
preach but dont practice what theyre
promoting. Emily seems real down to earth
and wants to continue to improve and
receive feedback which she incorporates.

ARE YOU READY TO GET F.I.T. & HEALTHY?

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15

16

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2015 Emily Skye Fitness Pty Ltd
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DISCLAIMER
The information, recommendations and guidelines that we provide in this guide are
not intended as medical advice or to replace medical advice given by a doctor or other
healthcare professional. In the case of illness or other medical condition, a doctor or health
professional should be consulted prior to commencing this program and diet. The information,
recommendations and guidelines given relating to exercise and diet are to be used as
guidelines for healthy exercising and eating. It is not intended to be a substitute for medically
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