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style=\"color: #1b7000;\">Meal Ideas.<br /></span></h2><p><img class=\" wp-image-4901 aligncenter\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/arrow-down-294x300.jpg\" alt=\"\" width=\"249\" height=\"254\" 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href=\"http://balancehealthprograms.com.au/wp-content/uploads/FAT-LOSS-MODEL-MENU-IDEAS.pdf\"><img class=\"wp-image-5208 aligncenter\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/gren-click-me.png\" alt=\"\" width=\"166\" height=\"166\" /></a></p><h2 style=\"text-align: center;\"> </h2>\";s:23:\"content_selected_editor\";s:7:\"tinymce\";s:10:\"background\";a:9:{s:5:\"image\";i:0;s:14:\"image_fallback\";s:0:\"\";s:10:\"image_type\";s:5:\"cover\";s:7:\"opacity\";i:100;s:5:\"color\";s:7:\"#ffffff\";s:3:\"url\";s:0:\"\";s:24:\"so_field_container_state\";s:4:\"open\";s:10:\"new_window\";b:0;s:6:\"videos\";a:0:{}}s:7:\"buttons\";a:0:{}}}s:8:\"controls\";a:7:{s:5:\"speed\";i:800;s:7:\"timeout\";i:8000;s:13:\"nav_color_hex\";s:7:\"#FFFFFF\";s:9:\"nav_style\";s:4:\"thin\";s:8:\"nav_size\";i:25;s:5:\"swipe\";b:1;s:24:\"so_field_container_state\";s:4:\"open\";}s:6:\"design\";a:20:{s:6:\"height\";b:0;s:11:\"height_unit\";s:2:\"px\";s:7:\"padding\";s:4:\"50px\";s:12:\"padding_unit\";s:2:\"px\";s:17:\"extra_top_padding\";s:3:\"0px\";s:22:\"extra_top_padding_unit\";s:2:\"px\";s:13:\"padding_sides\";s:4:\"20px\";s:18:\"padding_sides_unit\";s:2:\"px\";s:5:\"width\";s:6:\"1280px\";s:10:\"width_unit\";s:2:\"px\";s:12:\"heading_font\";s:13:\"Open 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Add chickpeas about the 6-minute mark.  Bowl, and throw in bacon strips, tossing some finely sliced mint leaves.  Meanwhile, bowl basil leaves with chopped tomato, diced red onion, and drizzled with olive oil.  Add pig, peas &amp; carrots.  Consider a small sprinkle of feta.  Squeeze lemon over the 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Pink Salmon<img class=\" wp-image-4886 alignright\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/fish-cakes.jpg\" alt=\"\" width=\"211\" height=\"142\" /></span></h5><h5><span style=\"color: #1b7000;\">A stick of lemongrass</span></h5><h5><span style=\"color: #1b7000;\">Ginger, real is best</span></h5><h5><span style=\"color: #1b7000;\">Bunch of coriander</span></h5><h5><span style=\"color: #1b7000;\">Asian jam [chilli] of choice</span></h5><h3> </h3><h3><span style=\"color: #1b7000;\">Method</span></h3><h5><span style=\"color: #1b7000;\">Peel and finely chop ginger.  Remove outer layer of lemongrass, chopping finely along with coriander.  Chop super-finely the salmon till it\'s puree-like.  Mix all contents adding sea salt, and perhaps pepper or chilli flakes.  Divide into quarters and lay in a medium heat fry pan smeared with olive oil.  Flip after 2 minutes, leaving for another 2 minutes. </span></h5><h5><span style=\"color: #1b7000;\">Add Asian jam [chilli] to fish cakes along with more coriander!</span></h5>\";s:23:\"content_selected_editor\";s:7:\"tinymce\";s:10:\"background\";a:9:{s:5:\"image\";i:0;s:14:\"image_fallback\";s:0:\"\";s:10:\"image_type\";s:5:\"cover\";s:7:\"opacity\";i:100;s:5:\"color\";s:7:\"#ffffff\";s:3:\"url\";s:0:\"\";s:24:\"so_field_container_state\";s:4:\"open\";s:10:\"new_window\";b:0;s:6:\"videos\";a:0:{}}s:7:\"buttons\";a:0:{}}}s:8:\"controls\";a:7:{s:5:\"speed\";i:800;s:7:\"timeout\";i:8000;s:13:\"nav_color_hex\";s:7:\"#FFFFFF\";s:9:\"nav_style\";s:4:\"thin\";s:8:\"nav_size\";i:25;s:5:\"swipe\";b:1;s:24:\"so_field_container_state\";s:4:\"open\";}s:6:\"design\";a:20:{s:6:\"height\";b:0;s:11:\"height_unit\";s:2:\"px\";s:7:\"padding\";s:4:\"50px\";s:12:\"padding_unit\";s:2:\"px\";s:17:\"extra_top_padding\";s:3:\"0px\";s:22:\"extra_top_padding_unit\";s:2:\"px\";s:13:\"padding_sides\";s:4:\"20px\";s:18:\"padding_sides_unit\";s:2:\"px\";s:5:\"width\";s:6:\"1280px\";s:10:\"width_unit\";s:2:\"px\";s:12:\"heading_font\";s:13:\"Open 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alignright\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/chicken-peanut.jpg\" alt=\"\" width=\"239\" height=\"159\" /></span></h5><h5><span style=\"color: #1b7000;\">Peanut butter, the less commercial the better</span></h5><h5><span style=\"color: #1b7000;\">Garlic, 4-6 cloves</span></h5><h5><span style=\"color: #1b7000;\">Limes, 1-2</span></h5><h5><span style=\"color: #1b7000;\">Chilli, couple of red bad boys</span></h5><h3><span style=\"color: #1b7000;\">Method</span></h3><h5><span style=\"color: #1b7000;\">Criss-cross cut chicken breast and massage sea salt, pepper and olive oil.  Throw onto medium hot fry pan.  Squeeze 1 lime into a bowl with grated garlic, addding2 mega scoops of peanut butter.  Mix in chilli\'s to your choice and maybe a small dash of olive oil.  Turn over the bird,  spoon mixture over, and cook through.  Add lime zest to chicken and make up a simple side salad.  </span></h5>\";s:23:\"content_selected_editor\";s:7:\"tinymce\";s:10:\"background\";a:9:{s:5:\"image\";i:0;s:14:\"image_fallback\";s:0:\"\";s:10:\"image_type\";s:5:\"cover\";s:7:\"opacity\";i:100;s:5:\"color\";s:7:\"#ffffff\";s:3:\"url\";s:0:\"\";s:24:\"so_field_container_state\";s:4:\"open\";s:10:\"new_window\";b:0;s:6:\"videos\";a:0:{}}s:7:\"buttons\";a:0:{}}}s:8:\"controls\";a:7:{s:5:\"speed\";i:800;s:7:\"timeout\";i:8000;s:13:\"nav_color_hex\";s:7:\"#FFFFFF\";s:9:\"nav_style\";s:4:\"thin\";s:8:\"nav_size\";i:25;s:5:\"swipe\";b:1;s:24:\"so_field_container_state\";s:4:\"open\";}s:6:\"design\";a:20:{s:6:\"height\";b:0;s:11:\"height_unit\";s:2:\"px\";s:7:\"padding\";s:4:\"50px\";s:12:\"padding_unit\";s:2:\"px\";s:17:\"extra_top_padding\";s:3:\"0px\";s:22:\"extra_top_padding_unit\";s:2:\"px\";s:13:\"padding_sides\";s:4:\"20px\";s:18:\"padding_sides_unit\";s:2:\"px\";s:5:\"width\";s:6:\"1280px\";s:10:\"width_unit\";s:2:\"px\";s:12:\"heading_font\";s:13:\"Open 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alignright\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/beef.jpg\" alt=\"\" width=\"242\" height=\"181\" /></span></h5><h5><span style=\"color: #1b7000;\">Fresh ginger is best, 4-6 cm</span></h5><h5><span style=\"color: #1b7000;\">Fresh Asparagus, 350g, or tinned if you must</span></h5><h5><span style=\"color: #1b7000;\">Garlic, 4-5 cloves, or the jar stuff</span></h5><h5><span style=\"color: #1b7000;\">Black bean sauce</span></h5><p> </p><h3><span style=\"color: #1b7000;\">Method</span></h3><h5><span style=\"color: #1b7000;\">Peel &amp; finely slice both ginger &amp; garlic throwing into a medium hot pan with at least a tablespoon of olive or coconut oil.  Once crispy pull them out and add the asparagus, removing the end bits of course.  Before throwing in your sliced beef strips, season them up with seas salt &amp; pepper.  Mix the asparagus &amp; beef regularly before adding the black bean sauce [1 tablespoon].  Throw in the G &amp; G and anything else you think could create a buzz. </span></h5><h5><span style=\"color: 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wp-image-4858 alignright\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/wrap-1.jpg\" alt=\"\" width=\"211\" height=\"158\" /></span></h5><h5><span style=\"color: #1b7000;\">Garlic, 2 cloves</span></h5><h5><span style=\"color: #1b7000;\">Avocado</span></h5><h5><span style=\"color: #1b7000;\">Cashews</span></h5><h5><span style=\"color: #1b7000;\">Wrap</span></h5><h3> </h3><h3><span style=\"color: #1b7000;\">Method</span></h3><h5><span style=\"color: #1b7000;\">Cut chicken in strips, massage a little sea salt &amp; pepper and add to medium hot pan, dashed with butter or coconut oil. After 4 mins throw in cashews, turning regularly, flip bird after 6 mins and  cook for another 4 minutes. Microwave wrap for 10 seconds [or use sandwich press], add  hommus (the chilli stuff is gold), avocado, and sliced shallots. 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/></span></h5>\";s:23:\"content_selected_editor\";s:7:\"tinymce\";s:10:\"background\";a:9:{s:5:\"image\";i:0;s:14:\"image_fallback\";s:0:\"\";s:10:\"image_type\";s:5:\"cover\";s:7:\"opacity\";i:100;s:5:\"color\";s:7:\"#ffffff\";s:3:\"url\";s:0:\"\";s:24:\"so_field_container_state\";s:4:\"open\";s:10:\"new_window\";b:0;s:6:\"videos\";a:0:{}}s:7:\"buttons\";a:0:{}}}s:8:\"controls\";a:7:{s:5:\"speed\";i:800;s:7:\"timeout\";i:8000;s:13:\"nav_color_hex\";s:7:\"#FFFFFF\";s:9:\"nav_style\";s:4:\"thin\";s:8:\"nav_size\";i:25;s:5:\"swipe\";b:1;s:24:\"so_field_container_state\";s:4:\"open\";}s:6:\"design\";a:20:{s:6:\"height\";b:0;s:11:\"height_unit\";s:2:\"px\";s:7:\"padding\";s:4:\"50px\";s:12:\"padding_unit\";s:2:\"px\";s:17:\"extra_top_padding\";s:3:\"0px\";s:22:\"extra_top_padding_unit\";s:2:\"px\";s:13:\"padding_sides\";s:4:\"20px\";s:18:\"padding_sides_unit\";s:2:\"px\";s:5:\"width\";s:6:\"1280px\";s:10:\"width_unit\";s:2:\"px\";s:12:\"heading_font\";s:13:\"Open 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wp-image-4913 alignright\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/sirloin-300x225.jpg\" alt=\"\" width=\"195\" height=\"146\" /></span></h5><h5><span style=\"color: #1b7000;\">Garlic, 2 cloves<br /></span></h5><h5><span style=\"color: #1b7000;\">Egg Plants, 2 big buggers<br /></span></h5><h5><span style=\"color: #1b7000;\">Cherry tomatos, 300g</span></h5><h5><span style=\"color: #1b7000;\">Basil, bunch<br /></span></h5><h3> </h3><h3><span style=\"color: #1b7000;\">Method</span></h3><h5><span style=\"color: #1b7000;\">Air (fork) the egg plant and microwave for 10 minutes, until soft.  Slice up the sirloin add sea salt &amp; pepper and cook on med-hot fry pan.  Add sliced tomatos &amp; garlic stiring regularly.  Add basil leaves and a dash of red vinegar.  Plate and drizzle olive oil.   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colspan=\"3\" width=\"208\"><p><strong>NAME: </strong></p></td><td colspan=\"4\" width=\"404\"><p><strong>MY GOALS:</strong></p></td><td colspan=\"2\" width=\"117\"><p><strong>WEIGHT:</strong></p></td><td width=\"63\"><p><strong>GIRTHS</strong></p></td><td width=\"85\"><p><strong>Waist:</strong></p></td><td width=\"78\"><p><strong>Chest:</strong></p></td><td width=\"87\"><p><strong>Hips:</strong></p></td></tr><tr><td width=\"58\"><p><strong>DAY</strong></p></td><td width=\"116\"><p><strong>SESSION</strong></p></td><td colspan=\"2\" width=\"87\"><p><strong>ZONE 1-3</strong></p></td><td width=\"87\"><p><strong>TIME</strong></p></td><td colspan=\"7\" width=\"607\"><p><strong>COMMENTS</strong></p></td><td width=\"87\"><p><a href=\"http://www.bpsnowyhealth.com.au/my-zone/\"><strong>PE /10</strong></a></p></td></tr><tr><td width=\"58\"><p><strong>1</strong></p></td><td width=\"116\"><p>‘<u>EASY</u>’ WALK</p><p>SERVICE SET</p></td><td colspan=\"2\" width=\"87\"><p>1</p></td><td width=\"87\"><p>20</p></td><td colspan=\"7\" width=\"607\"><p style=\"text-align: left;\">‘<a href=\"http://www.bpsnowyhealth.com.au/line-1/\">EASIER MONDAY</a>’ sessions are best – we’ll use this theme throughout our 12 weeks!</p><p style=\"text-align: left;\">  Start nice &amp; easily, avoid big hills if possible, and relax your breathing.</p><p style=\"text-align: left;\">20 minutes – that’s it today!</p><p style=\"text-align: left;\"><em>Welcome to your super slow injury free build!</em></p><p style=\"text-align: left;\">I recommend WALKING, however, if you’re healthy, uninjured, close to your ideal weight, consider a super easy [slow] jog – BUT – you MUST stay within ‘your’ <a href=\"http://www.bpsnowyhealth.com.au/my-zone/\">DTI</a>.</p><p style=\"text-align: left;\">‘<a href=\"http://www.bpsnowyhealth.com.au/spinal-strength/\">SERVICE SET 1</a>’</p></td><td width=\"87\"> </td></tr><tr><td width=\"58\"><p><strong>2</strong></p></td><td width=\"116\"><p>REST DAY</p></td><td colspan=\"2\" width=\"87\"> </td><td width=\"87\"> </td><td colspan=\"7\" width=\"607\"><p><strong><em>Eat [clean] + Sleep [well]</em></strong><em> = Adaptation; this means, you’ll be Fitter, Faster, &amp; Healthier!</em></p><p>Check out ‘your’ ultimate ‘<a href=\"http://www.bpsnowyhealth.com.au/line-1/\">RECOVERY</a>’ choices.</p></td><td width=\"87\"> </td></tr><tr><td width=\"58\"><p><strong>3</strong></p></td><td width=\"116\"><p>WALK</p><p>SERVICE SET</p></td><td colspan=\"2\" width=\"87\"><p>1</p></td><td width=\"87\"><p>20</p></td><td colspan=\"7\" width=\"607\"><p>Same again, it’s all about logging ‘<u>easy</u>’ time on feet.</p><p><em>We’re building your fitness &amp; best health patiently – there’s no rush!</em></p><p><em>Please trust me on our somewhat ‘<u>easy</u>’ starting dose.  </em></p><p><em>Check out </em><a href=\"http://www.bpsnowyhealth.com.au/why-this-program-works/\"><em>‘WHY THIS METHOD WORKS.\'</em></a></p><p>            <em>The highly efficient </em><a href=\"http://www.bpsnowyhealth.com.au/3-best-running-tips/\"><em>WALK/RUN</em></a><em> method is coming up soon!!!Not to missed, this is GOLD!</em></p><p><a href=\"http://www.bpsnowyhealth.com.au/spinal-strength/\">SERVICE SET 1</a></p></td><td width=\"87\"> </td></tr><tr><td width=\"58\"><p><strong>4</strong></p></td><td width=\"116\"><p>REST DAY</p><p>OR</p><p>EASY DAY</p></td><td colspan=\"2\" width=\"87\"> </td><td width=\"87\"> </td><td colspan=\"7\" width=\"607\"><p>Rest Day, or, throw in another ‘easy’ ZONE 1 session.  <em>‘Take it easy’</em></p><p>ü  15-20 minutes is enough!</p><p><em>Using a <u>treadmill</u>, however, boring for some, or, scooting around a <u>grassy park</u>, is easier on recovering legs, particularly following sessions on harder surfaces. </em></p></td><td width=\"87\"> </td></tr><tr><td width=\"58\"><p><strong>5</strong></p></td><td width=\"116\"><p>REST DAY</p><p>OR</p><p>EASY SESSION</p></td><td colspan=\"2\" width=\"87\"> </td><td width=\"87\"> </td><td colspan=\"7\" width=\"607\"><p>o   I tend to commonly use Friday’s as a rest or ‘easy’ recovery session day. </p><p>o   For most people, tomorrow, or Sunday, will be the longest and perhaps most demanding session of the week.  So gear up for tomorrow, and make it a priority, and a good one!!!!</p></td><td width=\"87\"> </td></tr><tr><td width=\"58\"><p><strong>6</strong></p></td><td width=\"116\"><p>LONG SESSION</p></td><td colspan=\"2\" width=\"87\"><p>1-2</p></td><td width=\"87\"><p>30 - 40</p></td><td colspan=\"7\" width=\"607\"><p style=\"text-align: left;\">20 minutes easy at the bottom end of your <a href=\"http://www.bpsnowyhealth.com.au/my-zone/\">DTI</a>,</p><p style=\"text-align: left;\">Then – step it up ever slightly to your upper limits of your DTI. </p><p style=\"text-align: left;\">  Be sure to maintain your [good] form when stepping up your intensity.</p><p style=\"text-align: left;\">NOTE: For many, <a href=\"http://www.bpsnowyhealth.com.au/3-best-running-tips/\">WALKING</a>, is best at this point.</p><p style=\"text-align: left;\">The performance benefits of ‘your’ <a href=\"http://www.bpsnowyhealth.com.au/line-1-2-2-2-2-2/\">LONG SESSION</a>.</p></td><td width=\"87\"> </td></tr><tr><td width=\"58\"><p><strong>7</strong></p></td><td width=\"116\"><p>RECOVERY WALK</p></td><td colspan=\"2\" width=\"87\"><p>1</p></td><td width=\"87\"><p>20</p></td><td colspan=\"7\" width=\"607\"><p>Again, just ‘easy’ today, and, if possible, walking on grass or a treadmill would be perfect for tired pins.</p><p>Check out the ‘<a href=\"http://www.bpsnowyhealth.com.au/born-to-run-2/\">BORN TO RUN</a>’ Feature – make lighter &amp; easier work of walking/jogging/&amp; running.</p><p>  Legs in cold water post training sessions can speed recovery.  Even finishing your shower running cold’er’ water over your legs. </p><p>Ask ? <a href=\"http://www.bpsnowyhealth.com.au/contact-new/\">SEND HIM A 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