Essenas

Set Plan!!!!

Want to know my real secret?

Love who you are!

I mean it.
That is the only way I had the motivation and drive to achieve the body I have today. If you dont love your body, it will be so much harder (and longer!!) to achieve your goal!
So take a deep breathe and continue with an open mind!

PLEASE READ BEFORE YOU CONTINUE:

Everything in this document is purely my OWN opinion. Everything I suggest is from my own research and what I found WORKED FOR ME. I understand that all bodies are different. Therefore, this may not help everyone. If you are wanting to loose more than 20 kgs, I advice you talk to a professional. However if you are just wanting to shed a few kilos and/or tone up, or even just feel happier and healthier... THIS (in my opinion) IS PERFECT FOR YOU! If you are allergic to any of the foods I suggest, simply replace them with something similar in nutritious value. If you are unsure what a good replacement would be simply ask your parents or Google it! If you are unsure of how to do one of the workouts I suggest, again just ask your parents or simply go online and find out. If you cant fit all of my suggestions in! That is fine! Just do the best you can. Again this is just a guide. If you play school sports each week, for example netball on a Tuesday night, then make that your workout on Tuesday, instead of the one assigned. If you feel REALLY sick/ unwell/ in pain STOP. Do not continue. Please use common sense. It is not worth doing any exercise while you are in pain/not feeling well. Everything I suggest is simply a recommendation for what I think is the best way to start a healthier life style. I wrote this guideline for girls who want to see results. Starving will not get you long-term results. It is extremely dangerous. Please never ever do it. This guideline is easy, but hard to maintain. I suggest you repeat this 7-day set plan for at least 4 weeks. You may not see results before 3 weeks. However, I can almost promise you, if you stick to this you will see a massive difference in not only your weight/appearance, but rather your whole attitude! I wish you the best of luck! Remember; feel free to change times around if it is necessary to your personal day-to-day life. Print this out and make time to fit everything in! PLAN PLAN PLAN!!

Also if you are under 16:

I recommend letting your parents read over this, so that they can support you/buy the foods you desire! Go girl! You can do it!

Day 1:

6.00 Wake up and drink one big glass of water

If you need to leave the house before 8.00 (For example 7) then I would suggest waking up at 5. So you can fit this in. 6.02 Stand in front of the mirror and repeat OUT LOUD! I love you body. I love every part of you. And today I am choosing to love you more by eating what you need and working out to tone you up and slim you down. I love you body, more than you can imagine This step is really important. Please dont skip this. In fact, this mind set is the only thing that will get you where you want to be. So repeat it until you believe. Say it as much as possible throughout the day. Honestly, this will help sooo much. 6.05 Get changed into workout clothes; go for a long powerwalk (approx. 45 minutes) Define powerwalk: Walk as fast as you possible can, use your arms, and really get into it. In my opinion powerwalking tones thigh muscles without bulking them. I felt that fast walking did so much more for my body than running ever did. So really give it your all!

6.50 Get back home and stretch for 10 minutes while drinking another big glass of water

How to stretch: Do whatever it is you want to! If you are really lost, then simply Google or YouTube basic stretching. However again, this step is crucial. I believe that stretching allows your muscles to relax and release after a workout. This will not only help any tightness or pain, but also help tone you up better! 7.00 Have a shower (make sure to wash all the sweat off your face to avoid sweat pimples/breakouts) If you need longer time, then maybe wake up earlier so you can fit in a full 45 mins of walking and 10 mins of stretching! 7.10 Make breakfast Recommended: Mix of fruit (any kind, I usually have frozen berries!) With organic plain yogurt, and any plain muesli. Also a huge glass of water!! Proportion: Enough to fit in a large cup. 7.15 (after breakfast) Do what you need to do!! (Get dressed/makeup/back bags/make lunch!)

Before you leave the house go stand in front of a mirror and repeat, Today can be
whatever I make it. So universe! What will you surprise me with today? Bring at least 1 liter of water! Morning Tea: Any brand of hummus and cut up carrots! As well as a piece of fruit (your choice but today I recommend a banana!) Lunch: Green leaf salad with cucumber, grated carrots and two boiled eggs! If you find this isnt enough, bring a handful of almonds as well! Afternoon tea: Grab a piece of fruit (suggestion watermelon) and any form of crackers (maybe 6 of them) with any dip! (I normally have hummus or Tzatziki) Sometime in the afternoon: Do a little workout in your room

My made up workout!!
30 lunges 30 crunches 100 Jumping Jacks

This should take you approximately 15 minutes! So stretch after for 5 minutes as well as a big glass of water.

Dinner: This is out of your control if you are still living at home like me; so try to only eat
two fistfuls of food! And try your best to stay away from high fat foods each meal.

After dinner: If you are willing to lose weight, stay away from any food at all. However if
you are extremely hungry eat a piece of fruit or even some nuts.

9.00pm Make yourself a cup of green tea and read a book for 30 minutes
If you dont like green tea, I suggest just a cup of any herbal tea; otherwise maybe some warm water and a squeeze of lemon! 9.30pm Aim to be asleep by now! Trouble getting to sleep? Read a little longer. Then turn off all electronics, or put them out of reach and think of all the things you want to achieve in life.

Extra Activity: Print out as many pictures of Healthy or motivational

girls as you can! Stick them somewhere in your room! So that you feel inspired and motivated at all times! I do this still, and I loooove it!

Day 2:

6.00 Wake up and drink one big glass of water 6.02 Stand in front of the mirror and repeat OUT LOUD!
I love you body. I love every part of you. And today I am choosing to love you more by eating what you need and working out to tone you up and slim you down. I love you body, more than you can imagine

6.05 Get changed into workout clothes or underwear!

This morning is going to focus on ABS! woohoo! So do it well! 6.50 (or whenever you finish) Stretch for 10 minutes while drinking another big glass of water 7.00 Have a shower (make sure to wash all the sweat off your face to avoid sweat pimples/breakouts)

7.10 Make breakfast

Recommended: Scrambled eggs and 1 piece of wholemeal/rye/sourdough bread with a side bowl of fruit. (2 eggs per person, one tablespoon of milk if you like, and a big pinch of salt and/or pepper.) Proportion: In the picture I have two little pieces of sourdough, which is equivalent to one big piece of bread. 7.15 (after breakfast) Do what you need to do!! (Get dressed/makeup/back bags/make lunch!) Before you leave the house go stand in front of a mirror and repeat, Today can be whatever I make it. So universe! What will you surprise me with today?

Bring at least 1 liter of water! Morning Tea: Make yourself a small bowl of mixed fruit! (Apples, bananas and grapes are easy) As well as one muesli/nut bar for your choice. Lunch: One tin of tuna (NOT light) and 4 big crackers of choice. I normally have lemon and cracked salt tuna with wafer-thin crackers (they arent that special!) Or Vita wheat crackers! Also you can add any cheese, lettuce and cucumber!

Afternoon tea: Soup of choice! Cup of soups are easy and quick! If you have time/money
however I suggest making something like tomato or any form of vegetable (google it)! Sometime in the afternoon: Do a little workout in your room

My made up workout!!

10 squat jumps 50 high knees 20 girl push ups This should take you approximately 15 minutes! So stretch after for 5 minutes as well as a big glass of water.

Dinner: This is out of your control if you are still living at home like me; so try to only eat
two fistfuls of food! And try your best to stay away from high fat foods each meal.

After dinner: If you are willing to lose weight, stay away from any food at all. However if
you are extremely hungry eat a piece of fruit or even some nuts.

9.00pm Make yourself a cup of green tea and print out a Sudoku to complete before bed
This is excellent for your brain! 9.30pm Aim to be asleep by now!

Extra Activity: Write a list of reasons why you want to be thinner! Each Day 2, add on to it.)

Day 3:

6.00 Wake up and drink one big glass of water 6.02 Stand in front of the mirror and repeat OUT LOUD! I love you body. I love every part of
you. And today I am choosing to love you more by eating what you need and working out to tone you up and slim you down. I love you body, more than you can imagine 6.05 Get changed into workout clothes and go for a sprint-walk.

How to:
Start with 5 minutes of very slow jogging to warm up Jump up and down for 10 jumps Sprint as fast as you can for 30 seconds Powerwalk for 2 minutes Sprint as fast as you can for 45 seconds Powerwalk for 2 minutes Sprint as fast as you can for 1 minute Powerwalk for 2 minutes Sprint as fast as you can for 1 minute 15 (this may be challenging but give it all youve got) Powerwalk for 2 minutes (very slow) Jog to warm down for 5 minutes (if you cant, simply walk)

This is one of the best forms of cardio, in my opinion to really get your heart pumping and that blood flowing! 6.50 (or whenever you finish) Stretch for 10 minutes while drinking another big glass of water 7.00 Have a shower (make sure to wash all the sweat off your face to avoid sweat pimples/breakouts) 7.10 Make breakfast Recommended: Homemade pancakes!! With a side of fruit. My favourite recipe is 1 egg, with one cup of flour and one cup of milk (full cream I normally have). For dressing I dont recommended syrup or anything. But organic honey is lovely! Proportion: This recipe serves 3-4! 2 pancakes each is plenty!

7.15 (after breakfast) Do what you need to do!! (Get dressed/makeup/back bags/make
lunch!)

Before you leave the house go stand in front of a mirror and repeat, Today can be
whatever I make it. So universe! What will you surprise me with today? Bring at least 1 liter of water!

Morning Tea: Today take a tub (200mls approx.) of plain Greek yogurt, as well as
separate muesli and or berries to mix in when you are ready to eat! Lunch: Sandwich time! Any two pieces of bread, I recommend sourdough, with any topping! Ham, tuna, cheese, lettuce, beetroot, grated carrot, cucumber, tomato, etc! Heaps of veges if you can! Afternoon tea: 2 boiled eggs and/or celery with hummus!

Sometime in the afternoon: Today is adventure day!!!

Pack a bottle of water and your phone, and go exploring some where near you! (of course somewhere safe!) But go for a nice stroll near some beautiful trees or a lake or a pond or the beach! Anywhere! But preferably somewhere peaceful and quiet! Once you get to this place, sit down crossed legged. Close your eyes and visualize everything you want to achieve and do! Mediate for a good 20 minutes if you can. Man has conquered space, Mount Everest and numerous other challenges; but, are we able to conquer our own
mind? How often do you find yourself victim to your own negative thoughts? Some people are even of the opinion that it is impossible to control your thoughts. However, the art of meditation teaches that, not only is it possible to control our thoughts, but, we can learn to stop them completely. Through meditation we can bring our unruly mind under control. This creates peace of mind and enables us to achieve what we want to.

If you dont have time, simply meditate in your room! However I strongly encourage you to make this happen (so plan)!

Dinner: This is out of your control if you are still living at home like me; so try to only eat
two fistfuls of food! And try your best to stay away from high fat foods each meal.

After dinner: If you are willing to lose weight, stay away from any food at all. However if
you are extremely hungry eat a piece of fruit or even some nuts.

9.00pm Make yourself a cup of green tea and read a book! 9.30pm Aim to be asleep by now!

Extra Activity: Change your laptop/screen saver to a motivational picture!

Day 4:

6.00 Wake up and drink one big glass of water 6.02 Stand in front of the mirror and repeat OUT LOUD! I love you body. I love every part of
you. And today I am choosing to love you more by eating what you need and working out to tone you up and slim you down. I love you body, more than you can imagine 6.05 Get changed into workout clothes go for a powerwalk! (aim for 45 minutes!) 6.50 Stretch for 10 minutes while drinking another big glass of water

7.00 Have a shower (make sure to wash all the sweat off your face to avoid sweat
pimples/breakouts)

7.10 Make breakfast Ingredients

Recommended: Fruit smoothies! You can make any type you like! Just dont add any sugar or ice cream! Hear is a personaly favourite of mine!

1 quart (4 cups) ripe strawberries 1 cup plain yogurt 1/2 cup fresh orange juice 1 tablespoon sugar 4 thin orange slices (optional)

How to make it (15 minutes)

1 Hull all but 4 of the strawberries. Add the hulled

strawberries to a food processor or blender. Add the yogurt, orange juice, and sugar. Process on the highest speed until a well-blended puree forms, about 15 seconds, stopping to scrape down the sides of the container once or twice. Taste the mixture and sweeten with more sugar, if you wish.

2 Pour into tall glasses. Slit the 4 whole strawberries and the orange slices halfway through to the centers. Attach 1
strawberry and 1 orange slice, if using, to the rim of each glass before serving!

Proportion: Serves 4

7.15 (after breakfast) Do what you need to do!! (Get dressed/makeup/back bags/make
lunch!)

Before you leave the house go stand in front of a mirror and repeat, Today can be
whatever I make it. So universe! What will you surprise me with today? Bring at least 1 liter of water!

Morning Tea: Mixed nuts! Celery and carrots with hummus! Lunch: Salad time! Make your favourite salad! If not sure, then Google healthy salad
ideas!

Afternoon tea: Fruit salad time! Also maybe add some yogurt and honey! Sometime in the afternoon: Workout time! And
now its a hard one! (You can do it!!!)

If you dont have time/its too hard, simply do as much as you can! But stretch heaps after!

Dinner: This is out of your control if you are still living at

home like me; so try to only eat two fistfuls of food! And try your best to stay away from high fat foods each meal.

After dinner: If you are willing to lose weight, stay

away from any food at all. However if you are extremely hungry eat a piece of fruit or even some nuts.

9.00pm Make yourself a cup of green tea and draw something! (Doesnt matter if you cant
draw at all just try! You are getting your mind open and creative!) 9.30pm Aim to be asleep by now!

Extra Activity: Text every one of your close friends (no more than 5) and tell them 3 reasons why you love them.

Day 5:

6.00 Wake up and drink one big glass of water 6.02 Stand in front of the mirror and repeat OUT LOUD! I love you body. I love every part of
you. And today I am choosing to love you more by eating what you need and working out to tone you up and slim you down. I love you body, more than you can imagine 6.05 Get changed into workout clothes and its time for a quick and easy workout! Go from top to bottom, and then bottom to top!

6.50 Stretch for 10 minutes while drinking another big

glass of water

7.00 Have a shower (make sure to wash all the sweat

off your face to avoid sweat pimples/breakouts) 7.10 Make breakfast Recommended: 2 whole meals pieces of toast with fresh avocado and/or tomato slices on top! As well as a side of fruit!

7.15 (after breakfast) Do what you need to do!! (Get

dressed/makeup/back bags/make lunch!) Before you leave the house go stand in front of a mirror and repeat, Today can be whatever I make it. So universe! What will you surprise me with today? Bring at least 1 liter of water!

Morning Tea: TREAT IF YOU WANT TO! (If you still want to eat healthily simply use
another morning tea idea!)

Lunch: Wrap time! Make your wrap! Add as much vegetables as you like! With a meat of
choice tuna/ham/chicken etc! Afternoon tea: 2 boiled eggs and a piece of fruit! Sometime in the afternoon: Simple yoga time! (Do it on your carpet or a yoga mat if you have one) Make sure to do each step very very slowly, taking heaps of deep breathes!

Sun Salutation

Step 1 Stand with both feet touching. Bring your hands together, palm to palm,
at the heart. Make sur e your weight is evenly distributed. Exhale.

the

Step 2. Raise your arms upward. Slowly bend backward, stretching arms above
head. Relax your neck. Inhale.

Step 3. Exhale while you slowly bend forward until your hands are in line with

your feet, touching your head to your knees, if possible. Press your palms down, fingertips in line with toes (bend your knees if you have to), and touch the floor.

Step 4. Move your right leg back behind your body in a wide lunge. As you
your hands, and raise your head.

inhale, keep your hands and feet on the ground, with your left foot between

Step 5. Bring your left foot together with your right foot. Step 6. Exhale as you lower your body, resting on your forearms. Step 7. As you inhale, lower your pelvis to the ground and raise your head and
bend backward as far as possible, while straightening your arms.

your

Step 8. Putting your hand on the ground and keeping your arms straight, raise
hips and align your head with your arms. Exhale.

Step 9. Slowly inhale and bend your right leg to take a wide forward step. Keeping
your hands firmly on the ground, place your right foot between your hands and lift your head up.

legs but keep your waist bent and upper body lowered. Touch your head to your knees, if possible. Exhale.

Step 10. Keeping your hands in place, bring both feet together. Straighten your

Step 11. Slowly rise, straightening your back into a standing pose. Bend backward,
stretching your arms above your head as you inhale.

Step 12. Return to position number 1. Exhale.

Repeat 10-15 times! Dinner: This is out of your control if you are still living at home like me; so try to only eat
two fistfuls of food! And try your best to stay away from high fat foods each meal.

After dinner: If you are willing to lose weight, stay away from any food at all. However if
you are extremely hungry eat a piece of fruit or even some nuts.

9.00pm Make yourself a cup of green tea and read a book! 9.30pm Aim to be asleep by now!

Extra Activity: Have a long and romantic bath for one. Add some rose
petals if you can! Candles! Soft music and really relax! And enjoy your own company!

Day 6:

7.00 SLEEP IN DAY! 7.10 Make breakfast

Recommended: Poached eggs and 1 piece of wholemeal/rye/sourdough bread with a side bowl of fruit. Also add some rocket (green stuff) if you like! Proportion: 2 eggs! 7.15 (after breakfast) Do what you need to do!! (Get dressed/makeup/back bags/make lunch!) Before you leave the house go stand in front of a mirror and repeat, Today can be whatever I make it. So universe! What will you surprise me with today? Bring at least 1 liter of water!

Morning Tea: Make yourself a small bowl of mixed fruit! (Apples, bananas and grapes are
easy) As well as one muesli/nut bar for your choice. Lunch: One tin of tuna (NOT light) and 4 big crackers of choice. I normally have lemon and cracked salt tuna with wafer-thin crackers (they arent that special!) Or Vita wheat crackers! Also you can add any cheese, lettuce and cucumber! Afternoon tea: Soup of choice! Cup of soups are easy and quick! If you have time/money however I suggest making something like tomato or any form of vegetable (Google it)! Sometime in the afternoon: Do a little workout in your room

My made up workout!!

10 squat jumps 50 high knees 20 girl push-ups This should take you approximately 15 minutes! So stretch after for 5 minutes as well as a big glass of water.

Dinner: This is out of your control if you are still living at home like me; so try to only eat
two fistfuls of food! And try your best to stay away from high fat foods each meal.

After dinner: If you are willing to lose weight, stay away from any food at all. However if
you are extremely hungry eat a piece of fruit or even some nuts.

9.00pm Make yourself a cup of green tea and print out a Sudoku (or crossword!) to
complete before bed!!

9.30pm Aim to be asleep by now!

Extra Activity: Write a list of beautiful things in life! (Keep adding to it each 6th day)

Day 7:

6.00 Wake up and drink one big glass of water 6.02 Stand in front of the mirror and repeat OUT LOUD! I
love you body. I love every part of you. And today I am choosing to love you more by eating what you need and working out to tone you up and slim you down. I love you body, more than you can imagine

6.05 Get changed into workout clothes or underwear! This

morning is going to focus on your WHOLE BODY! woohoo! So do it well! 1 minute per move. Repeat 2-3 times! 6.50 (or whenever you finish) Stretch for 10 minutes while drinking another big glass of water 7.00 Have a shower (make sure to wash all the sweat off your face to avoid sweat pimples/breakouts)

7.10 Make breakfast

Recommended: Fruit Salad!! Proportion: 3 whole fruits cut up! 7.15 (after breakfast) Do what you need to do!! (Get dressed/makeup/back bags/make lunch!) Before you leave the house go stand in front of a mirror and repeat, Today can be whatever I make it. So universe! What will you surprise me with today? Bring at least 1 liter of water!

Morning Tea: Carrots, celery, hummus! And a handful of nuts!

Lunch: Salad time! Make your favourite salad! If not sure, then Google healthy salad
ideas!

Afternoon tea: TREAT TIME!!!

Rest this afternoon! (Your body needs it!)

Dinner: This is out of your control if you are still living at home like me; so try to only eat
two fistfuls of food! And try your best to stay away from high fat foods each meal.

After dinner: If you are willing to lose weight, stay away from any food at all. However if
you are extremely hungry eat a piece of fruit or even some nuts.

9.00pm Make yourself a cup of green tea and write/think of how you went this week. What
did you enjoy? What was hard? What can you change up/mix around for next week! 9.30pm Aim to be asleep by now!

Extra Activity: Go up to a stranger and compliment them! Do this as

much as possible! ALSO: Write a list of reasons why you love yourself (Keep adding to it each 7th day)

Thank you so much for reading!

If you would like me to see how you are going each day, simply upload a picture to instagram of your meal, or workout, or yourself, or anything to do with my Set Plan and #essenaoneill!

I will check my page frequently!

Enjoy!

Just a little side note: I am a normal 16-year-old girl, who attends year 11, I am studying like crazy and still exercising each day.
However, just so you know I spent literally hours and hours writing this up and didnt get paid a cent! Which is absolutely fine! Because I want to give girls the chance to love their bodies and who they are! However, if you really liked this or it helped you in any way, then what I would like (more than anything) is for you to tell people! Link some friends to my blog/videos or even a shout out on instagam would be exceptional! I do not except this at all!!! So please dont do it if you dont want to! All I want is for more and more girls to get inspired! And for my name to get out there! So hopefully I can make a career out of it and spend all of my time helping girls who want to live an amazing life, like the one I have discovered!