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Hi there,

Firstly I want to say thank you so much for entrusting me to help you through your health and fitness journey.

I really look forward to working with you and sharing my ideas, tips and tricks via our facebook community. Please remember that you can email or ask me questions on the community at any time. Remember no question is too silly to ask. I’m here to support and guide you through your health and fitness journey.

I can not wait to see you flourish through the next 6 weeks. I’m so excited to be sharing with you how i have come to find a great balance in lifestyle and fitness.

Over the next 40 days you are going to see some great changes physically and mentally!  I am aiming to help you set some foundations to a healthier way of living.  I hope to give you positive changes that you can continue on with after this challenge is over.  


You will find I have made up a pantry essentials list which is items you should keep in your pantry. This will help make things easier for you week to week. Make sure you check your pantry each week so you are stocked up on these items.

TIP : I have a shopping list with a pen attached to my fridge (or you could attach in your pantry) when I run out of something I immediately put it on the list so it isn’t forgotten! (I got this from Kmart)

The Snacks list contains ideas and regular go-to snacks that I live by. I have provided you with a list so you can pick and choose each week what you want to eat! Make sure you add the snacks you wish to eat to your shopping list each week. If you have other favourite snacks please share them with me!

Download pantry essentials list

Download snack list


I have provided you with a measurement chart. The image on the chart shows you were to measure yourself. I recommend measuring at the start, middle and end of the challenge! If you want to keep track of your weight then you can also write this down on the chart. I don’t like to use weight as a measurement as we fluctuate so much and we are not defined by a number on the scales.

You will also find the fitness testing sheet below, be sure to write your results and keep in a safe place so you can re-visit and re-test at the end of the program.

Download measurement chart

Download fitness test chart


If you are doing my programs from home or the park, I suggest you have the following equipment

  • Dumbbells (one set will be fine. Make sure you can lift them over your head!)

  • Kettlebell (optional, you can use dumbbells in place of this!)

  • Skipping rope

  • Step (hopefully you have a step or bench or esky of some sort that you can use!)

  • Timer (I use a free app called TABATA to time intervals)

  • Mat

Download equipment list


It’s really important to have some goals in mind. Having goals allows you to create a clear vision of where you want to go and what you want to achieve.  By stopping to examine what you want to achieve, you create a vision for how you are going to get their one step at a time. 

It is important to write your goals down and revisit them over the next 40 days, that way you will constantly be reminded of what you want to achieve. 

Take the time to write down you goals for this challenge.


I have provided you with 5 days of workouts, plus a bonus live workout with myself on a Saturday morning. Please be aware if you are just starting your fitness journey, then ease into this program with 3 days a week of exercise. Make the other days “active rest” days by walking. It’s more about getting your body moving at this stage.

If you are regular to exercise and workout outs then please try and stick to the program as best you can. But always remember to listen to your body. When you are tired, have an active rest. By active I mean go for a slow walk!


For the next 40 days we are going back to basics! That means eating food in its most natural form & eliminating processed and packaged foods.  

You want to know what you are putting in your mouth, so keeping it simple is the key.  My rule of thumb when buying food, if I don’t know what an ingredient is, then I probably don’t want to eat it, hence don’t buy it! Go find something that is a better choice. 


Eating food in its most natural form usually means, vegetables, fruit, protein, nuts/seeds, some dairy and some carbohydrates.   

Count your colours not your calories!


We are going to eliminate as much processed sugar as possible!  We all know sugar is not good for us, so lets cut back on it.  The less you have the less you want. If you are craving something, then go for a healthier alternative. There are some great choices out there. Feel free to ask me about the right choices and alternatives to make.


I understand that we all have to live life! Coffee is still ok to have.  I personally have one or two black coffee’s a day.  Once or twice a week I will have a Latte.  


I’m not saying you need to give this up, however choose when you need it and when you can go without it.  I usually have 1-2 days a week where I will have a glass of wine or two.  If you are drinking every day then this is probably a habit that we need visit.  You need to look at why you are doing this? What steps can we take to cut back on the number of days you drink?

At the end of the day is a balanced lifestyle we are looking for.


In this challenge we won’t be calorie counting, I don’t believe in this process. I believe it can mess with our minds, mental state and put extra stress on our bodies.   

Lifestyle isn’t just about fitness and healthy eating, its also about your mental health.

I hope I haven’t overloaded you with too much information. Please ask me any questions you have and i will endeavour to answer them as best i can.

Good luck over the next 40 days and I can can’t wait to get stuck into the program along side you.

Mel x