B A S E B O DY

TR AININ G AND FOO D DI ARY

  

CONTACT INFORMATION

Name:
Address:

Phone:

Mobile:

Email:
D.O.B

Emergency Name:
Contact:
Phone:
Medical
Notes:
  

intro d u ction
Hi and welcome to Base Body Babes!

As your Personal Trainers, we would like to assurre you that you are working with
people that are truly passionate about and live and breathe all things health and
fitness. Always practicing what we preach, we are walking and talking examples
that our training systems and beliefs really work. We have personally tried and
tested varying dietary plans and training methodologies and spent countless
hours training to figure out first hand what works and what doesn’t. We are
dedicated to bringing outstanding results to all of our clients and it is through
our intense experimentation, that we have formulated unparalleled training
systems and nutrtional plans that guarantee optimal results.

We absolutely love inspiring women to be and feel as happy, healthy, fit, strong
and sexy as possible. Whether you are looking to lose fat, strengthen your body
or simply become a fitter, healthier, happier you, you will be sure to achieve the
results you desire with the right training and nutritional advice from any of our
experienced trainers. We are here to help you achieve all of your health and
fitness goals. We will support you, motivate you and inspire you on this journey
to eat as healthily as possible, stay as fit as you can and get the results you
are after.

Welcome to the begining of your health and fitness journey with Base Body
Babes! Let’s do this.....TOGETHER!

Stay connected with us by following us on:

www.basebodybabes.com

@basebodybabes
www.facebook.com/basebodybabes
  

n u trition - B a s ic s
Good nutrition is key when trying to get healthy, lose weight and get in shape. To
ensure the best results, it is important to nourish your body with foods and liquids
that are healthy and nutritious. Nutrition provides your body with the fuel it needs
to get through your day, so it is important to eat well balanced small meals spread
frequently throughout the day. The following points are some basic rules we like
to follow to ensure we maintain a healthy and nutritious diet everyday of our lives.

• Eat fresh, natural, whole foods; organic is better if it is an option for you

• Eat 5-6 small meals per day, including a protein component in each to stabilize
blood sugar levels

• Only drink water, coffee (in moderation without sugar) and herbal tea. No Juice
(unless freshly squeezed by yourself or right in front of you), no
alcohol and no soft drinks. Herbal tea counts in your daily water quota which
should be your body weight in kilograms multiplied by .033 (a calculation
recommended by Paul Chek, one of the worlds leading health practitioners).
This gives you the amount of water in litres per day.

• Sleep, get 8 hours per night and turn off all power points in your bedroom while
you sleep and make the room as dark as possible. Even the smallest amounts of
light can interfere with the production of melatonin and serotonin. Doing this may
give you a better night’s sleep and more energy for the next day

• Keep rotating your foods on a daily basis so you get the best of all the differ-
ent types of proteins and nutrients and your body won’t develop any intolerance
towards the foods

• Avoid gluten products like bread and pasta as gluten can cause inflammation in
the body and is not easily broken down or digested
  

n u trition - B a s ic s
• Eat foods high in quality protein such as organic grass fed meat, wild fish
(not farmed) and organic whole eggs (no need to separate egg whites and yolks)

• Avoid processed foods and anything that contains preservatives and artificial
sweeteners.

• Use a high quality whey protein or a vegan protein as an alternative. We

recommend using Bare Blends Natural Whey Protein and Superfoods, for more
information check out their website www.bareblends.com.au.

• Avoid refined sugars and artificial sweeteners; instead use small amounts of
natural sweeteners like raw honey, stevia, maple syrup, agave syrup and natural
fruits

• Avoid drinking soy milk and eating foods containing soy. Avoid eating canned/
tinned foods and other processed/packaged foods. Avoid using a microwave to
heat foods, rather use the stove, grill or oven

• Avoid using plastic bottles or utensils to drink from, eat with and store food in.
BPA is a potentially harmful chemical used in making most of these products

• Eat fermented foods like sauerkraut or take a good quality probiotic supplement
for good gut health

• Supplementation can be extremely beneficial for optimal health, if you would like
some more suggestions, let us know and we can discuss it with you in more detail
and direct you to the specialists you require

NOTE: Please be advised that the information provided in this document is a rec-
ommendation based on what we follow and what we believe will help you achieve
the results you desire. We are not certified dieticians or nutritionists, this informa-
tion is based on what works for us.
  

n u trition - m e a l i d e a s
The information on the following pages is based on what we follow, there are so
many great options when it comes to food, so here are a few meal ideas that we like
to eat. Choose one meal from each time of the day. Don’t forget to always vary your
meals to ensure you are getting lots of different types of nutrients.

For more great ideas and recipes please check out our Instagram, Facebook and
Blog.

Breakfast:

Eggs- boiled, poached or scrambled with baby spinach and avocado

Quinoa- porridge or flakes boiled in water with berries and cinnamon
Gluten free muesli with berries and almond milk
Yoghurt with berries, nuts and seeds
Whey Protein and berry smoothie with coconut water, water or almond milk

Morning Tea:

Handful of nuts and some dried fruit (no refined sugars) with green tea
Organic raw food bar/ball and a green tea
Apple slices with almond butter
Whey Protein, banana and mango smoothie with coconut water, water or almond milk

Lunch:

Approximately 150 grams of lean meat- rotate between chicken, fish, lamb
and beef with lots of vegetables:

Chicken- boiled or grilled with steamed broccoli and a little sweet potato
Fish- grilled with cauliflower salad and lemon juice
Lamb- grilled with baby spinach, sauerkraut and red capsicum salad
Beef- steak with steamed green beans and a little pumpkin mash
  

NUTRITION- meal ideas

Afternoon Tea:

Handful of nuts and green tea

Organic raw food bar/ball and a green tea
Protein Shake

Dinner :

Same as lunch but rotate the type of meat, approximately 150 grams of lean meat-
rotate between chicken, fish, lamb and beef with lots of vegetables:

Steak and sautéed vegetables (mushrooms, zucchini, baby spinach and leeks)
Lean beef/veal mince with steamed broccoli and a little sweet potato mash
Skinless chicken breast or thighs- grilled with quinoa, asparagus and pine nuts
Fish- steamed with ginger, shallots and snow peas and broccolini
Chicken or fish and vegetable soups

Deserts and Treats:

Smoothies (frozen fruit and whey protein)

Date and coconut rolls
Carob, date and walnut bliss balls
Rice cakes with almond spread and a sprinkle of cinnamon
Organic raw food bar/ball
Dried figs with a handful of activated nuts
Dates stuffed with almond butter and chia seeds
Gluten free muesli with berries and almond milk
Yoghurt with berries and nuts
Protein pancakes
Homemade protein ice cream (blended frozen fruits and whey protein)
Chia, coconut, mango pudding with coconut milk
Gluten free, sugar free organic 85% + dark chocolate
  

n u trition - s h o p p in g l i s t
Below is a list of foods that we like to include in our shopping lists every week.
We like to ensure our fridges and cupboards are full of fresh, natural and super
healthy products so that we are always eating an array of nutritious
foods. This list is based on what we believe is a good balance of foods to have
in the home for everyone to enjoy. Depending on your own personal fitness goals,
there are certain foods that would not be eaten as regularly as others.

Proteins Carbohydrates Carbohydrates

Chicken Breast Brown Rice Cauliflower

Chicken Thigh Brown Rice Cakes Asparagus
Whole Chicken Quinoa Zucchini
Lean Beef Steak Buckwheat Eggplant
Lean Beef Mince Gluten Free Pasta Capsicum
Lamb Backstrap Lentils Cabbage
Lamb Cutlets Chickpeas Mushroom
Fish Fillets Sweet Potatoes Cucumbers
Prawns Pumpkin Tomatoes
Turkey Carrots Leeks
Organic Eggs Green Beans Onions
Full Fat Milk Baby Spinach Sauerkraut
Full Fat Yoghurt Silverbeet Garlic
Quark Beetroot Lemon
Feta Cheese Broccoli Parsley
Haloumi Cheese Snow Peas Blueberries
Parmesan Cheese Avocado Strawberries
Bare Blends Protein Squash Raspberries
  

n u trition - s h o p p in g l i s t

Carbohydrates Fats Miscellaneous

Paw Paw Olive Oil Himalayan Rock Salt

Red Papaya Coconut Oil Organic Peppercorns
Kiwi Fruit Fish Oil Green Tea
Apples Organic Butter Organic Coffee Beans
Oranges Almonds Oregano
Bananas Brazil Nuts Cinnamon
Dried Cranberries Cashews Cumin
Gluten Free Porridge Hazelnuts
Gluten Free Muesli Macadamia Nuts Extras
Peanut Butter Pecans
Raw Honey Pine Nuts
Agave Syrup Pistachio Nuts
Stevia Walnuts
Coconut Sugar Sunflower Seeds
Desiccated Coconut Pumpkin Seeds
LSA Mix Chia Seeds
Gluten Free Baking Flour Sesame Seeds
Sugarfree Dark Chocolate Flax Seeds
  

bo d y tran s formation trac k in g

Before you start your Base Body Babes Program, we would love to have a
reference point to track your future progress. If you are comfortable with doing so,
we would really appreciate you taking some photos of yourself and body
measurements. On the bottom of every page of your diary you will find a
Measurements section where we like you to keep track of your measurements
throughout your program. we have placed this section on every page so you can
choose which day you prefer to measure. we do not want you measuring everyday,
rather once at the begining of your program and once at the end. If you like you
can take more measurements midway, but it is not essential.

g u i d e l in e for ta k in g bo d y M e a s u r e m e nt s

Taking your own body measurements is not always an easy task, but it can
definitely be done. If you are comfortable with someone else helping you, allow
them to take the measuements for you or take them yourself using these simple
guidelines:

CHEST- place the tape around your nipple line and around your back

WAIST- place the tape over your belly button and around your back

HIP- find the widest part of your bottom and place the tape around your hips and
bottom

ARM- find a spot right in the middle of the elbow and the shoulder and wrap tape
around

LEG- stand up straight, put your right arm straight down with your hand flat
against the side of you leg, where your middle finger touches your leg is the point
you need to measure around
  

g u i d e l in e for ta k in g bo d y p h oto g ra p h s

We understand that sometimes taking photographs of your body can be quite

confronting and intimidating. We do not want you to feel uncomfortable, so please
take your photos whichever way makes you feel most comfortable.

You can take the photos by yourself or get someone else to take them for you. You
can take them in your clothes, in underwear, in sportswear or in whatever you feel
most comfortable in, the choice is yours. We generally like a front and side photo
and if someone else is snapping the photo for you a back shot too. It can be in
the form of a selfie, we don’t mind, as long as it is front on eg. taken through a
mirror and clear.

W E I GH I N G Y O U R SEL F

We do not expect you to weigh yourself at any stage, however if you would like to
measure your progress by weighing yourself, please do so and write it in your diary
for recording purposes. The more information we have about you, the easier it is
for us to help you on your journey.

We understand that many people don’t like knowing how much they weigh and in
many cases they get discouraged when they weigh themselves, as often most
people gain some weight when they start training weights due to increased
muscle. The way you feel and fit in your clothes is often a great indicator for the
way your body is transforming.

We want this journey to be as fun and enjoyable as possible for you, so please be
open with us and chat to us about any concerns or questions you may have. We
are here to help, inspire and motivate you everyday. Lets get ready to be healthy,
happy, fit, strong and feel as sexy as possible and maintain it for life!

DISCLAIMER: We want to reassure you that all of the information collected from
you is completely confidential and private. We will not advertise or use your photos
or personal information without your personal consent and approval.
  

FOOD DIARY
MEAL 1

MEAL 2

MEAL 3

MEAL 4

MEAL 5

MEAL 6

MEAL 7

MEAL 8

TRAINING DIARY
TYPE OF TRAINING:
SESSION START TIME: SESSION FINISH TIME:
NOTES:

M E A SU R E M E N T S
WEIGHT:
CHEST:
WAIST:
HIP:
ARM:
LEG:
  

FOOD DIARY
MEAL 1

MEAL 2

MEAL 3

MEAL 4

MEAL 5

MEAL 6

MEAL 7

MEAL 8

TRAINING DIARY
TYPE OF TRAINING:
SESSION START TIME: SESSION FINISH TIME:
NOTES:

M E A SU R E M E N T S
WEIGHT:
CHEST:
WAIST:
HIP:
ARM:
LEG:
  

FOOD DIARY
MEAL 1

MEAL 2

MEAL 3

MEAL 4

MEAL 5

MEAL 6

MEAL 7

MEAL 8

TRAINING DIARY
TYPE OF TRAINING:
SESSION START TIME: SESSION FINISH TIME:
NOTES:

M E A SU R E M E N T S
WEIGHT:
CHEST:
WAIST:
HIP:
ARM:
LEG:
  

FOOD DIARY
MEAL 1

MEAL 2

MEAL 3

MEAL 4

MEAL 5

MEAL 6

MEAL 7

MEAL 8

TRAINING DIARY
TYPE OF TRAINING:
SESSION START TIME: SESSION FINISH TIME:
NOTES:

M E A SU R E M E N T S
WEIGHT:
CHEST:
WAIST:
HIP:
ARM:
LEG:
  

FOOD DIARY
MEAL 1

MEAL 2

MEAL 3

MEAL 4

MEAL 5

MEAL 6

MEAL 7

MEAL 8

TRAINING DIARY
TYPE OF TRAINING:
SESSION START TIME: SESSION FINISH TIME:
NOTES:

M E A SU R E M E N T S
WEIGHT:
CHEST:
WAIST:
HIP:
ARM:
LEG:
  

FOOD DIARY
MEAL 1

MEAL 2

MEAL 3

MEAL 4

MEAL 5

MEAL 6

MEAL 7

MEAL 8

TRAINING DIARY
TYPE OF TRAINING:
SESSION START TIME: SESSION FINISH TIME:
NOTES:

M E A SU R E M E N T S
WEIGHT:
CHEST:
WAIST:
HIP:
ARM:
LEG:
  

FOOD DIARY
MEAL 1

MEAL 2

MEAL 3

MEAL 4

MEAL 5

MEAL 6

MEAL 7

MEAL 8

TRAINING DIARY
TYPE OF TRAINING:
SESSION START TIME: SESSION FINISH TIME:
NOTES:

M E A SU R E M E N T S
WEIGHT:
CHEST:
WAIST:
HIP:
ARM:
LEG: