THE LADY CHALLENGE SPRING SHAPE UP

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1 THE LADY CHALLENGE SPRING SHAPE UP Nutritional information provided by the Lady Shake is taken from the food standards Australia New Zealand (FSANZ) NUTTAB 2010 guide to nutrient content. See website for further information

2 FOREWARD As a woman and mother of two little girls, I understand just how chaotic our lives can be. Us women always seem to put ourselves last, and our personal health suffers. It is easy for us to fall into the trap of putting on kilo after kilo and telling ourselves one day soon that we will go on some fad diet and lose the extra weight. Even if we do manage to find the time to start one of these diets, we quickly discover that they are way too extreme & most of the time, inflexible. Hence, this leads us to fail & only feel worse about ourselves. This ends up leading to us feeling trapped. We then start making excuses which will result in holding us back from being the best version of ourselves. My mission is to inspire and help you the best you can be! I want to share with you the smartest & easiest ways to lose weight & be healthy. The Lady Shake program has helped tens of thousands of women like me be their best. How amazing will you feel when you have more energy to play with your kids or don t have to squeeze into your jeans and feel uncomfortable all day long. You will look and feel great. You are already amazing and can do and be whatever you want. You weight does not define you; you are a superwoman and are not alone on this journey to bring back the superwoman in you!

3 Top 5 benefits of exercise BOOSTS YOUR MOOD & IM- PROVES GENERAL WELLBEING IMPROVES CARDIOVASCULAR HEALTH Exercise is not only good for the body but good for the soul. It can relieve stress, improve memory, boost your mood & help with sleep. Life gets busy! Kids, career, and family take over your life & we find it hard to look after ourselves. Remember- you are here to enjoy your life! You can t do that if you re not investing in your health. Even 10 mins of exercise a day from the comfort of your own home, will make a difference!

4 4 ways to lose weight when you re time poor 1.DON T SKIP MEALS We hear it oh too often, women are so busy that they walk out the door without eating brekkie or they work right through their lunch break. We aren t here to shame you, we re all guilty of it from time to time. However, remember 4 hours without refueling can slow down your metabolism, affect hormones & insulin levels. Try & pack something easy for lunch, something small is better than eating nothing at all & eventually build up to having consistent meals everyday. 2. DITCH THE ALL OR NOTHING MENTALITY Every single step you take towards a healthier lifestyle matters. A lot of people think they need to spend an hour slogging it out in the gym each day or eat only sugar-free, gluter-free, superfoods to be on the right track to lose weight. Often as women, we are so hard on ourselves, so if we cannot maintain this we give up. 3. GET MOVING Setting aside 60 minutes each day is often just not achievable for most busy mums. Luckily, experts believe you can see the same results by doing just a 10 minute a day high-intensity wokout, so instead of trying to make it to the gym after work each day and failing; set up an area of your home where you can workout at a fast pace for just 10 minutes. 4. SIMPLE SWAPS Focus on the little swaps you can do each day with your food choices that can lead to big changes. Instead of grabbing a sandwich from the cafeteria, go for a wholemeal wrap instead and make sure you re adding some protein like chicken to keep you fuller for longer. Can t help but reacg for a can of soft drink at dinner? Grab some sparkling water as an alternative, it will still give you the fizzy feeling without the calories.

5 WORKOUTS THAT WORK

6 HOW TO MAKE LADY SHAKE SMOOTHIE BOWL More recipes at

7 HOW TO MAKE HEALTHY PROTEIN BALLS More recipes at

8 Spring into Spring with our 30 day Lady Shake Challenge